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9
Apr

CRRRRRAAAAASSSSSHHHH!!!!!!!!!!!!

By: 321go Leave a Comment

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A wonderful thing about Crossfit Creek is being able to drop weight on the ground.  As many of our crossfitters found out yesterday, "bailing" is completely acceptable.  Go to a "Globo gym" and try dropping weights on the ground…  But be prepared when they run you out of the door!

Friday WOD

Man Makers (L arm+R arm=1 rep)

Burpee Pull ups

K2E

10 • 9 • 8 • 7 • 6• 5 • 4 • 3 • 2 • 1

Cool Down 

TGU
12 • 10 • 8

Advanced • Intermediate • Foundational
Scale to capabilities

8
Apr

Teamwork

By: 321go Leave a Comment

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Ruben and Seth push each other everyday during their noon WOD.  Their teamwork is something that many crossfitters can relate to. These two push one another to the limit everyday for fear of losing to their competition.  

Thursday WOD 

Cleans & Jerk
1-1-1-1-1-1

3-3-3-3-3-3

5-5-5-5-5-5

Cool Down 

K2E  30 20 10  

Advanced • Intermediate • Foundational
Scale to capabilities

7
Apr

Hide and Seek

By: 321go Leave a Comment

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Cindy is hiding from FRAN!  But she insists this is the best way to use our new plyo boxes! I think Brendon and Jamie might just agree after Tuesday's WOD. 

WOD
Benchmark Wednesday

"Fran"

Pull-ups
Thrusters (Men 95# / Women 65#)

21-15-9 
15-11-7 
11-9-7

Cool Down
Wall Walks  10 6 4

Advanced • Intermediate • Foundational
Scale to capabilities

6
Apr

How low can you go???

By: 321go Leave a Comment

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Richard and Heather try to master their 1 arm overhead squat technique together.  As many found out in todays workout. Its not as easy as it looks!  

And PS…. Chad our missing person was found! 

Monday WOD

5 Power Cleans
10 Box Jumps
15 Dips

As many rounds as you can in…

15 • 12 • 10 minutes

Cool Down 

Wall Sits
2 • 1.5 • minutes

Advanced • Intermediate • Foundational
Scale to capabilities

5
Apr

Missing Persons Report

By: 321go Leave a Comment

3-9-09 003 

If you have seen this crossfitter please contact CrossFit Creek mangement as soon as possible.  Last seen two weeks ago on the floor in a sweaty crumbled mess.  Chad stands close to 6 ft tall and has recently changed his appearance dramatically by losing close to 50 lbs.  May be sporting a red beard to disguise his appearance.  Approach with caution individual is extremely fit.

Monday

10 L-Arm OHS
10 3-Point Push ups L-leg out
10 L-Leg lunges

10 R-Arm OHS

10 3-Point Push ups R-leg out
10 R-Leg Lunges

4 32 rounds

Cool Down

Weighted Sit ups

100 7050 reps


3
Apr

First Cindy

By: 321go Leave a Comment

Moncrew 

The 4:30 class plows through their very first Cindy.  20 minutes of pull ups push ups and squats is not an easy task nice work to all of you who survived.

Fryday Team WOD

15 Kettle Bell Swings
20 K2E
250 m Row

Form teams of 4, rotate when all members finish reps
Active Rest: Push-up Plank DOWN position
Record team total

543 rounds

Cool Down 

Deadlifts B/W +
302010 reps

Advanced • Intermediate • Foundational
Scale to capabilities

1
Apr

Just Getting Started

By: 321go Leave a Comment

Moncrew 008 

By the looks of John's dry shirt and the smile on Luke's face it's safe to say that they are probablly only in the first run of Tuesday's workout.  It's too bad we can't finish up a WOD looking this relaxed.

Thursday WOD

8 Power Cleans
   50 Jumps Ropes
8 Push Press
   50 Jump Ropes
8 Front Squats
   50 Jump Ropes

4 • 432 rounds

Mutant: Men 75% B/W, Women 65% B/W

Cool Down 

Hollow Rocks
504030 reps

Mutant Advanced • Intermediate • Foundational
Scale to capabilities

31
Mar

New Faces

By: 321go Leave a Comment

Moncrew 011 

Margret, Steve, Brandon, and Paul complete their first foundations class.  One down and two to go guys hang in there it's well worth the wait.

NO NOON CLASS TODAY!    

Wednesday Benchmark WOD

"Cindy"

5 Pull-ups
10 Push-ups
15 Squats

Max rounds in

201510 minutes

Cool Down 

Handstand Push-ups / Stink Bug / Strict Press

403020 reps

Advanced • Intermediate • Foundational
Scale to capabilities

30
Mar

Big Kip

By: 321go 1 Comment

Big kip 

Kelly shows off her Kipping Pull-up with all the grace of a gymnist.  Way to make a tough move look easy Kelly.

Tuesday WOD

5 Strict Presses
400400200 m Run
10 Push Presses
400 400200 m Run
15 Push Jerks
400400200 m Run
20 Split Jerks

400400200 m Run

Mutant
Men: 75% Body weight
Women: 65% Body weight

Cool Down 

L-Holds 2min  1.5min 1 min

Advanced • Intermediate • Foundational
Scale to capabilities

29
Mar

Jess and the Back Squat

By: 321go Leave a Comment

Back squat jess  

Jess uses his powerful legs to slam out sets of back squats in between his full cleans and split jerks.  Way to work Jess, you are turing into a total beast.   

Monday WOD

Deadlift BW                 
K2E       
Donkey Kicks  

50 4030 reps of each in any order.

Cool Down 

Farmer's Walk

6 • 5 4

Advanced • Intermediate • Foundational
Scale to capabilities