fbpx
20
Jan

Advanced Push-up

By: 321go 1 Comment

Copy of DSC00732  After four months of CrossFit Chad feels like doing a normal pushup just isn't tough enough anymore.  Nice parallet push-up Chad now all you need to do is use them in the actual workout.

WOD

Tuesday

Wall Ball Shots
K2E
Back Squats

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

Cool Down

45 Foot Farmers Walks
6 4 2 walks

19
Jan

Hanging Out

By: 321go Leave a Comment

WOD

Monday

DSC00716  Luke hangs around after a tough workout to practice his kipping pullups.  It's good to have you back in CrossFit Luke, keep up the good work.  It's obvious that you are much more dedicated this time around.  

Power Cleans 

1 rep – First Minute
2 reps – Second Minute
3 reps – Third Minute
4 reps – … and so on

Record the largest minute round in which you were able to finish all cleans

Cool Down

Strict Press till failure 3 2 1 rounds
Strict Pull-ups till failure
3 2 1 rounds

15
Jan

Strict Muscle Up!

By: 321go 3 Comments

Mitchmuscleup  Mitch is one of the lucky few people that can walk up to a set of rings and do a strict muscle up on the very first try.  We are all jealous of you Mitch nicely done.

 

WOD

Fryday

Thrusters
Deadlift
Burpees 

10-9-8-7-6-5-4-3-2-1

Cool Down

Wall Sits 3 2 1 min.

Advanced Intermediate Foundational
Scale to capabilities

14
Jan

Sir Richard

By: 321go Leave a Comment

DSC00696  Over the past year, my good friend and CrossFit Creek Trainer James Humphrey has been training a group of his co-workers during his luch hour where he works.  Richard (pictured above) was one of his most dedicated clients and as soon as he heard that there would be an official crossfit opening up in Beavercreek he not only signed up but he brought his wife with him too!  Way to be the first Lexus Nexus crossfitter to come to Creek Richard.  You are a brave man.

Thursday

WOD 

30 Squats 
20 Donkey Kicks
15 Sit-ups
10 K2E
Fludder Kicks 1 min. 45 sec. 30 sec. 

432 rounds

Cool Down

TGU  1086


Advanced Intermediate Foundational
Scale to capabilities

13
Jan

Handstands CrossFit Style

By: 321go 5 Comments

Graham handstand  Sometimes when a regular handstand just isn't enough it's necessary to open up a can of CrossFit to get the job done.   

Benchmark Wednesday

"J.T."

Handstand Push-ups with or without bands (or strict press)
Ring Dips
Push-ups

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

Cool Down
Deadlift + Power clean = 1 rep
302520 each

Advanced Intermediate Foundational
Scale to capabilities

12
Jan

The Tucker Experience

By: 321go Leave a Comment

DSC00717  Jamie and Graham pose for pictures with coach Jeff Tucker after their CrossFit Gymnastics cert. last weekend.  Jeff Tucker is one of CrossFit HQ's head coaches who travels around the world training crosfit trainers how to saftely implement gymnastics movements into their workouts.  Tuck also owns and operates GSX out of Fort Worth, TX 

Tuesday WOD

Wall Sit 1min 45 sec. 30 sec. (Start only)

Box Jumps
Choppers
Pull-ups

Plank Hold 1min 45 sec. 30 sec. (Finish only)

5-10-15-20-20-15-10-5
15-20-20-15
5-10-15-20

Cool Down
Dips (any kind)

40•3020 each

Advanced Intermediate Foundational
Scale to capabilities

11
Jan

Double Jump

By: 321go 1 Comment

J & B jump Jamie and Brandon just couldn't wait their turn during Thursday's team WOD.  They decided, instead of taking breaks it would be faster just to alternate jumps.  That's 200 consecutive jumps without stopping!  Nice work guys you two are truly mutants.

Monday

WOD

5 Burpee Push Press
10 DB Squats
15 1-Arm Alternating Lunges
20 Pushups
25 Situps 

432 rounds

Cool Down

Jump Rope  200150100


Advanced Intermediate Foundational
Scale to capabilities

8
Jan

Tag Team

By: 321go 1 Comment

DSC00701  James and Brandon keep a close eye on their 4:30 Creek class to make sure everyone is staying motivated and holding good forms.  Every trainer at CrossFit Creek is always making sure the clients come first no matter what skill level they are at.

Extended Creek Days

Yes you heard right, due to popular demand CrossFit Creek will be open onTuesdays and Thursdays beginning next week!  The same classes will be offered at 4:30 and 5:30 pm

Fryday WOD

5 Front Squats
7 Burpee Pull-ups
10 SDHP

As many rounds as you can get in…
20 15 10 minutes

Cool Down
Wall Ball Sit-ups
605040 each

Advanced Intermediate Foundational
Scale to capabilities

5
Jan

The Creek Flood Has Arrived

By: 321go 1 Comment

First group

The very first WOD group. Awesome job ladies and jents. And the best part is…it never gets any easier! Thanks Chad for bringing so many friends.

Mitch james

Trainer James keeps the heat on Mitch as the weighted "sagging" push-ups begin to take their tool. Mitch is one of Beavercreek MA's top fighters. He expects his Crossfit strength and conditioning to help make his professional MMA debut a crushing success. Heck the other guys probably just doing dumbell curls and running on a treadmill somewhere.

Wednesday

Deadlifts
Burpees
Dumb Bell (DB) Thrusters

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

Cool Down
Snatch Squats and Donkee Kicks
302010 each

Advanced Intermediate Foundational
Scale to capabilities

4
Jan

Opening Day!

By: 321go Leave a Comment

Chad

Chad in the middle of a hang snatch. Chad's one of the core founding athletes that you might meet today at Crossfit Creek. He's been driving from Beavercreek to CrossfitTroy for the past 4 months. If you want to know what kind of results are possible training CrossFit. Just ask Chad.

First WOD!

Monday

Thrusters
Pull-ups
Weighted Push-ups

10-9-8-7-6-5-4-3-2-1

Cool Down
Core Test

Advanced Intermediate Foundational
Scale to capabilities