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29
Jun

Attack of the Med Ball!

By: 321go Leave a Comment

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Todays 4:30 class did a great job with the med ball workout.  All of you did an awesome job. Andrew (Second from the Left) is our newest athlete and he is killing WODs.  We are glad to have you training with us. And now for some final business, I see Ruben made it, but Seth is STILL MIA… 
28
Jun

Hard Work

By: 321go Leave a Comment

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Jess and Ryan work on their O lifts.  These two are some of our hardest working athletes and are always looking for ways to improve themselves.  

Med. Ball Monday WOD

Wall Sit holding med ball over head 1min • 45sec. • 30sec(Start only)

+++

5 Med. Ball Clean-Wall Ball Shots (new)

10 Warrior Burpees

15 Med. Ball Sit ups

• 4  Rounds

+++

Wall Sit holding med. ball over head1min • 45sec. • 30sec.(Finish only)

Cool Down

Heavy Weighted Push ups

25  • 20  • 15  

Advanced • Intermediate • Foundational

25
Jun

Abbey Meets Karen

By: 321go Leave a Comment

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New trainee Abbey does her first “Karen” Benchmark WOD. As it’s one of her first WODS, she did the green level of 75 wall ball shots. Great job Abbey as already, your looking to go for 100. Lets shoot for doing the full 150 shots by the time you head off to college.

Thursday WOD

Beginning Run 800 (w/medball, m20lb, w14lb) 800400200

+++

Reverse Burpee (no hands on forward roll) (Substitute regular Burpee if needed)

Lay flat on back, lift legs as high as possible to create momentum to then role forward (no hand for mutant), stand, to kick handstand (single leg kick) against wall, reverse movement series, repeat.

Pull-ups (Chest to bar)

21-15-9 15-11-7 9-11-7

+++

Ending Run 800 (w/medball, m20lb, w14lb) 800400200

Cool Down

L-Holds (if doing single leg it’s total time for each leg, break up as needed)

2 min.1.5 min 1 min

Mutant Advanced Intermediate Foundational

24
Jun

Still thinking of everyone

By: 321go Leave a Comment

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Just to let eveyone know Colette and I are still thinking about you and we make sure we have time to do our daily WOD everyday. Here’s a picture of me doing weighted squats for time.

Wednesday Benchmark WOD

“Karen”

Wall Ball Shots

15010075 Shots

Record time PRs or first time efforts to Benchmark Board

X-Fun

Deadlifts 1.5 (B/W)

2515 10 Reps

21
Jun

James' first Fathers day

By: 321go 4 Comments

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James one of Crossfit Creeks Trainers recently had a baby boy… This is his first Fathers Day ever. Even though its late, congrats!

Monday Sprint WOD

10 Sumo Deadlift High Pulls (Men 60% BW / Women 50% BW )

10 Ring Dips

7 - 5  – 4  Rounds

Cool Down

Handstand Push-ups (stink bug or strict press)
40
 - 30  – 20 Reps 

Advanced • Intermediate • Foundational

17
Jun

Technique is Key

By: 321go 1 Comment

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Kelly did a great job on Grace.  She always impresses with flawless technique.  Keep up the good work everyone! 

Thursday WOD

50 • 35  • 25 Pull ups  

50 • 35  • 25 Push ups

800m • 600m • 400m Run

35  • 25  • 15 Pull ups

35 • 25  • 15 Push ups

800m • 600m • 400m Run

 20  • 15  • 10 Pull ups

20  • 15  • 10 Push ups

Cool Down 

Wall Sits 2min • 1.5min  • 1min 

Advanced • Intermediate • Foundational
Scale to capabilities

16
Jun

All Smiles

By: 321go 2 Comments

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Ha…. Seth looks so happy… he heard it was time for grace!


Benchmark WOD
Wednesday

"Grace"

30 Clean and Jerks

Men Prescribed weight: 135 lbs

Women Prescribed weight: 95 lbs

Cool Down

TGU
10
7reps

15
Jun

Training at Crossfit Creek

By: 321go Leave a Comment

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Nate is just starting on his max strict press.  Nate has been with us for a couple months but soon will be moving to Crossfit Troy because he is done with school for the summer.  That is the benefit of training with us.  All our affiliates are open to every athlete.  

Tuesday WOD

10 Burpee Pull ups

20 Med. Ball Sit ups 

50 Double Unders (if you can't do double unders just double the jump reps)

4 - 3  – 2 Rounds

Cool Down

Heavy Push jerks or split Jerks or run 1 mile.
2-2-2-2-2-2 

Advanced • Intermediate • Foundational
Scale to capabilities

14
Jun

Open House Fundraiser Success

By: 321go 2 Comments

Keep your eye on your own monitor 

Graham can't keep his eyes on his own paper (I mean monitor).

Athletes from 3 Dayton and Troy area CrossFits came together to support and celebrate the opening of CrossFit Heights this Saturday. Also we raised funds in our effort to send to Brandon Massie, Graham Spagnola (and wife Kerri) to represent us expense free at the National Crossfit Games in July.

TO GRAHAM, KERRI, And BRANDON
On behalf of all of us, I'm pleased to offer
from all of us our collective gifts
$1,300.00
Have a great time, hold nothing back, represent us with honor and humility.

Thanks everyone, it was a great time, great to work out with people I usually see more often on blogs. We'll do it again. – Coach Mike

Monday WOD

DOHS                
Front Squats (use 1/2 BW)
Back Squats     

9-15-21 / 9-11-15 / 7-9-11
 
Run 800 / 600 / 400
 
Ring Dips        
Push Press (use same bar as above)
Push-Ups         

21-15-9 / 15-11-9 / 11-9-7
 
Cool Down

Core Test
Feet on wall

Advanced • Intermediate • Foundational
Scale to capabilities

Thanks Christina Roberts for the video.

13
Jun

See You There Today!

By: 321go Leave a Comment

Open House Invites