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3
Aug

Big Speed

By: 321go Leave a Comment

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Monday WOD - big speed

Push-Press
K2E
Box Jumps

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

Cool Down 

Overhead Snatch Squat (Max load for reps min 5 per set)

30 • 20 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

30
Jul

This old man will be your coach today

By: 321go Leave a Comment

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It's been a long time since I've seen the Creek folks. Looking forward to seeing as many of you. See you tonight – MIke

Fryday WOD

12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks

This is a main site workout that came up last week that looked like a good one (Graham). The prescribed weight was 155 lbs for men and 105lbs for women but I think that we can just make that Mutant level. Enjoy!

543 rounds

Mutant: men 155lbs women 105lbs.

Cool Down

Heavy Back Squats (substitute DB squats if necessary) 252525 reps. Do sets of no more than 5 and increase weight after each set.

Advanced Intermediate Foundational
Scale to capabilities

29
Jul

MIA

By: 321go Leave a Comment

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Pull ups???? When was the last time we did these! Don't worry I am sure they will be back in your life sometime soon! OH! WAIT! THAT DAY IS, TODAY! 

WOD
Thursday 

Med. Ball Clean Wall ball shots
Pull ups

21-15-9
15-11-9
11-9-7
                 
Run 1 Mile 800m 400m

Double Unders (or triple the amount of regular jump ropes)
Hollow Rockers
1-2-3-4-5-6-7-8-9-10

Cool Down
Wall sits  2  1.5  1

Advanced • Intermediate • Foundational
Scale to capabilities

28
Jul

Team Work

By: 321go Leave a Comment

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At Crossfit Creek we always stretch as a team, and also work out as a team.  We work as a team to increase intensity! Just one of the many advantages of training at Crossfit Creek.  Honestly who would work out as hard as we do alone?  

Tabata Wednesday WOD

Push-up
Sit-up
Squats

20 sec. work / 10 sec rest, 8 rounds of each.  Record lowest rep per element, record total.  We will give you a score card to keep track of your reps per round.

8 • 7 • 6 rounds

Cool Down 

Turkish Get up  10 • 10 • 10 reps… you can do more if you want

Advanced • Intermediate • Foundational
Scale to capabilities

27
Jul

Thanks

By: 321go 2 Comments

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Allison finds time to pose for a picture during her workout.  It's about a week late, but I wanted to thank the 4 people that kept things running while I was gone. 

Becky, Kelly, Allison, and James… Thank you guys!  That is what crossfit is all about, community!  When people need help it is amazing to see that you guys can step up and keep things rolling. We could not have done it with out all of you. 

Tuesday WOD

Run 400m

10 Weighted Box Jumps (fairly light weight DB)

10 Burpee DB Power Snatches (same #DBs as above)

4  •  3  •  2 Rounds

Cool Down

Sledge Swings

40    30   •  20 swings

Break up as needed

Advanced • Intermediate • Foundational
Scale to capabilities

24
Jul

Training Full Time

By: 321go Leave a Comment

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Cindy has been training for a several months.  Recently took a month off, but now is back training consistently.  We are glad to have you back Cindy!

Friday WOD

20 Wall Balls

Run 200

20 Kettlebell Swings

Run 200

20 K2E

Run 200

3  •  2  •  1 Rounds

Cool Down

Strict Pull-ups

30    20   •  10 reps

Break up as needed

Advanced • Intermediate • Foundational
Scale to capabilities

23
Jul

Can't take credit for this

By: 321go Leave a Comment

Jon#2

Many of the new trainees that come to us, start out being completely deconditioned (that means really out of shape). Jon here (holding a nice 15 second L seat) on the other hand, is starting out with a real solid frame upon which he can now build. To walk in off the street and hang an L seat like this is unusual. It's going to be great to see what new heights Jon's level of fitness will go from here.

— Mike, CrossFit Troy

Thursday WOD

Power Clean

Front Squat

Dips

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


Cool Down

Single Arm Kettlebell Swings (alternating arms, each arm = 1 swing)

100 swings 75 swings50 swings

Break up as needed

Advanced Intermediate Foundational
Scale to capabilities

20
Jul

Games T's

By: 321go Leave a Comment

Abby Shirt

Place your order your when you come into the gym this week in recognition of Graham and Brandons 2009 National CrossFit Games participation. Male and female cuts available in all sizes. No orders will be accepted after Friday July 24th.

Cost: $20.00


Monday Super Chipper WOD

Box Jumps
Jumping Pull-ups
Kettlebell Swings
Walking Lunges
Knees 2 Elbows
Push Press
Superman Extensions
Wall Ball Shots
Burpees
Double Unders (or 100 single jumps)

50 (RED LEVEL BEWARE!) - 35 - 20  Reps of each

Cool Down

Flexibility (Focus on your weak areas)

5 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

16
Jul

Santa Cruz Balance

By: 321go Leave a Comment

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Mike shows off his gymnastics skill by risking a handstand on some jagged rocks in Cali.  What makes this picture impressive is there were waves crashing all over the place and strong winds, not to mention the row of rocks we were standing on rose up out of the ocean 20 feet. 

Friday WOD

Weighted Push ups

Pull ups

Weighted Lunges (1 step = 1 rep)

Break up any way you want in any amount of reps and order

100 - 75 - 50  Reps

Cool Down

Run

1 mile   3/4 mile  1/2 mile

Advanced • Intermediate • Foundational
Scale to capabilities

14
Jul
By: 321go 1 Comment

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Tuesday WOD

5 DB Squats (keep weight at your shoulders)

10 DB Push Press 

15 Jump Squats

20 Dips

4 - 3 - 2  Rounds

Cool Down

K2E

40   30  20

Advanced • Intermediate • Foundational
Scale to capabilities

http://centervillecrossfit.com/tuesdaywod5-db-squats-keep-weight-at-your-shoulders10-db-push-press15-jump-squats20-dips4-3-2-roundscool-downk2e4030/