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7
Sep

Its blurry yes!

By: 321go Leave a Comment

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Tuesday WOD

Box Jumps

Double Unders (Triple number of regular jumps)

Choppers

Situps

21-15-11-9 • 21-15-9 • 15-11-9 Reps

Cool Down

Farmer's Walk
 700m • 500m • 300m 

Advanced • Intermediate • Foundational
Scale to capabilities

3
Sep

Finished!

By: 321go Leave a Comment

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No monday classes! Come to troy at noon for Labor day Murph!

Fight For A Friend Fundraiser – Oct. 3rd Buddy Workout at CF Heights

Friday WOD

Row 500 (start groups in waves)

Front Squats (Men 135# / Women 95#)

Pull-ups (Chest to bar)

Run 400

21-15-9 • 15-11-7 • 11-9-7 Reps

Cool Down

Wheelbarrow Walks (With Partner40 feet/walk)
7 walks • 5 walks • 3 walks

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities


2
Sep

Muscle Machine

By: 321go Leave a Comment

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Eben has only been with us for a couple months.  But last week he did a muscle up on the bar and the rings.  Then during  Cindy pulled out butterfly pull ups out of now where! This guy is a machine! 

Wednesday Benchmark WOD

"Elizabeth"

Cleans (Men 135 / Women 95)

Ring Dips

21-15-9 (everyone does the same reps)

Cool Down 

Med Ball Sit-ups 
100 • 75 • 50 reps

Advanced • Intermediate • Foundational
Scale to capabilities

31
Aug

The WOD speaks for its self!

By: 321go 1 Comment

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Tuesday WOD

"Running Fran"

Run 1 mile • 800 meter • 400 meters
Thruster, 21 • 15 • 11 reps
Pull-ups, 21 • 15 • 11 reps
Run 800 meter • 400 meter • 200 meters
Thruster, 15 • 11 • 9 reps
Pull-ups, 15 • 11 • 9 reps
Run 400 meter • 200 meter • 100 meters
Thruster, 11 • 9 • 7 reps
Pull-ups, 11 • 9 • 7 reps

Cool Down 

Deadlifts (Heavy load)
30 • 20 • 10 reps

Advanced • Intermediate • Foundational
Scale to capabilities

30
Aug

Attack of Mick

By: 321go Leave a Comment

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Dont forget your new Payment Sheets! I need them  Monday at class!


Monday WOD

"Walk the line"

Burpees

Sit-ups

Box Jumps

Push Press

KB Swings

Wall Balls

Line all equipment up in a line, finish reps for each element before moving on down the line.

50 • 35 • 25 reps

Cool Down 

Strict Pull-Ups
40 • 30 • 20 reps

Advanced • Intermediate • Foundational
Scale to capabilities

27
Aug

Who's this?

By: 321go 4 Comments

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Who is this? I just can't tell! That might be because she never shows up anymore! If you see Kelly tell her to come back to us. 

Thursday

8 Turkish get ups

20 Wall Ball Situps

400m Run

4 • 3 • 2 Rounds

Cool Down 

Hollow Rocks 75 • 50 • 35

Advanced • Intermediate • Foundational
Scale to capabilities

25
Aug

No 7:00 am

By: 321go Leave a Comment

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Sorry Guys but Wednesday's 7:00 AM class is CANCELED!!!!!!! Hope everyone can make it into a later class! Sorry for the late announcement! 

Benchmark Wednesday

"CINDY"

5 Pull ups

10 Push ups

15 Squats

As many rounds as you can in…

20 • 15 • 10 Minutes

Cool Down 

Stretch 5 min. or Row slow 3 min.

Advanced • Intermediate • Foundational
Scale to capabilities

24
Aug

big lift

By: 321go 2 Comments

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We all love rubber weights…. it makes us look strong! ha

Tuesday WOD

Hang Power Clean (Men 60%BW Women 50%BW mutant only)

Russian Choppers (only swing up to face level)

Do 1 hang power clean and 1 chopper during the first minute.  Do two hang power cleans and two choppers during the second minute so on as many minutes as you can.  Record how many rounds you completed, partial rounds don't count.  It starts off slow but quickly becomes intense.  

Cool Down 

Wall Walks 10 • 8 • 5

Advanced • Intermediate • Foundational
Scale to capabilities

24
Aug
By: 321go Leave a Comment

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Monday WOD

Farmer's Walk 100m

20 Push Press DB

Med. Ball Sprint 100m (pick up med. ball… sprint) 

20 Box Jumps

4 • 3 • 2 Rounds

Cool Down 

Jump rope 500 • 350 • 200

Advanced • Intermediate • Foundational
Scale to capabilities

http://centervillecrossfit.com/monday-wodfarmers-walk-100m20-push-press-dbmed-ball-sprint-100m-pick-up-med-ball-sprint20-box-jumps432roundscoo/

20
Aug

Vibram Five Fingers

By: 321go Leave a Comment

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These shoes seem to be the cool thing at the gym…  Everyone keeps popping up with a pair.  I guess its time for me to get mine.  You can buy them at Xenia Shoe Repair.  Tell them Crossfit Creek sent you.


MON, WED, FRI 7:00 am class now! 


Friday WOD

5 Deadlifts (1.5 Body weight)

10 Dumbell Single Arm Split jerk (Alternate arms each time)

20 Pullups

30 Squats

Max round in 20 • 15 • 10 minutes

Cool Down 

Hollow Rocks 50 • 35 • 20

Mutant  Advanced • Intermediate • Foundational
Scale to capabilities