How low can you go???

By: 321go Leave a Comment


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


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.


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


First Cindy

By: 321go Leave a Comment


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


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


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.


Wednesday Benchmark WOD


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


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

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

Cool Down 

L-Holds 2min  1.5min 1 min

Advanced • Intermediate • Foundational
Scale to capabilities


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                 
Donkey Kicks  

50 4030 reps of each in any order.

Cool Down 

Farmer's Walk

6 • 5 4

Advanced • Intermediate • Foundational
Scale to capabilities


Lean Machine

By: 321go 1 Comment

Split jerk 010 

Heather continues to work hard and because of her unshakeable workout ethic she continues losing inches off of her clothing size.  Way to work Heather it is really starting to show!

Fryday WOD

Burpee Box Jumps

Thrusters BB


1 • 2 • 3 • 4 • 5• 6 • 7 • 8 • 9 • 10

Cool Down 

Wall Plank (feet on wall, hands on ground)
1 min • 45 sec • 30 sec

Advanced • Intermediate • Foundational
Scale to capabilities


3 2 1 Go!

By: 321go Leave a Comment

Split jerk 012 

Allison prepares for her first set of full cleans.  We are glad to have you back full time Allison, it just wasn't the same without you. 

Thursday WOD

Snatch Deadlift
Hang Power Snatch
Over Head Squat

Mutant Men 95lbs./Women 65lbs.

21 • 15 • 9

15 • 11 • 9

11 • 9 • 7

Cool Down 

Weighted Box Step-ups 504030  (1 step= 1 rep)

Advanced • Intermediate • Foundational
Scale to capabilities


Heavy Training

By: 321go 2 Comments

Split jerk 007 

Mitch throws around 90% of his bodyweight during Monday's workout.  I bet it feels good to know you will be able to toss your fighting oppenent's  bodyweight around like a feather.  We can't wait until your next fight!  Keep working hard Mitch.


Benchmark Wednesday


400m 400m 200m Run

21 Choppers

12 Pullups

3 rounds for time

Unmodified Men use 55 lbs./Women 35 lbs.

Advanced IntermediateFoundational
Scale to capabilities