CrossFitCreek

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Most of you have already met our newest trainer, Heather.  Heather runs all of our "on ramp" classes! So make Heather happy, and invite a friend to Marches Onramp classes. Starting March 1 2010! :)

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Weather Update:

NO 7:00 am class Wednesday, February 10. We will be open regular hours for the rest of the day.  CFC appologizes for any inconveniences.

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Wednesday WOD

Pullups C2B

Supermen GH (if no GH available 2x supermen and hold 5 lb plate in hands)

Push ups Weighted M 45 W 25

25-20-15-10-5

25-20-15-10 

25-20-15

25-20

Ex-Pun

Tabata Row  1000 • 750 • 500 (mutant only does tabata, not distance)

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

social time

The ladies and their social time...

No NOON 4:30 5:30 OR 6:30 because of the weather! Be safe getting home from work! Also stay tuned for tomorrow.  

Benchmark Tuesday 

"Annie" 

Double Unders (or triple number of regular jumps)

Sit ups

50 - 40 - 30 - 20 - 10

So...Red does 50 Double unders, 50 Sit ups then...40 40 ..all the way down to 10 10 Done.  Blue starts at 40 and goes down.  Green at 30.

Cool Down

Back Squats (add weight after each set, only start counting when the weight gets tough)

5-5-5-5 • 5-5-5-5 • 5-5-5-5

Advanced • Intermediate • Foundational

Scale to capabilities 

Monday WOD 

 8 Push Press 4 HSPU

4 Pull ups 2 Muscle ups (instead of any dips or pullups)

4 Dips

8 Choppers M 2 pood W 1.5 pood

AMRAP in...

20 • 15 • 10 Minutes

Ex-Pun

Skater Lunges (new...and good for your butt ladies)!  50 (hold a plate at your chest) • 40 • 30 • 20

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities 

NO SATURDAY CLASS! 

Korea

Shawn went to Korea for a year.  He will be missed around the gym and we can't wait for him to get back!  

THERE WILL BE ONLY THE 4:30 CLASS TODAY DUE TO WEATHER!!!!!!!!!!!!!!!!!!!!!! NO ONRAMP CLASS!

Friday "Med Ball Chipper" WOD

10 Med Ball Cleans

10 Med Ball Sit-ups

10 Med Ball Donkee Kicks

10 Med Ball Wall Shots

10 Warrior Burpees

100 Regular Jump Ropes

6 • 5 • 4 • 3 Rounds

Ex-Pun

Row 500 - 500 - 500

Weighted GH  40 • 30 • 20

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Ready for War

Here is couple of our Jan. On Rampers.  I am so impressed by this crew! They have come into WODs totally prepared and are killing them! 

 Wednesday WOD

Deadlift (1.5 B/W)

Dips (Ring Dips)

Box Jumps (26 inch)

21-15-11-9  • 15-11-9-7  •  11-9-7-5

Cool Down

Practice 1- leg pistil squats (new) 20 each leg

(Competitor) 100 Double Unders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Watch out

 Sometimes muscle failure happens at the worst time

 There are classes every day at 7 am, noon, 4:30, 5:30, and 6:30 and Saturday at 10.. Some of these times are new/newer. So feel free to come into any of them.  

Wednesday WOD

Plank Rows 1+1=2

Push Press (Handstand Push-ups)

K2E (T2B)

Walking Plate Lunges (competitor only)

10-9-8-7-6-5-4-3-2-1 

Cool Down

Walking OH Bar Lunges

30 lunges (1+1=1)

(Competitor) 100 Double Unders

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

Clapping Push ups

New noon classes.... M-f now! 

Tuesday WOD

5 Weighted Pull-ups

10 Weighted Sit-ups

7 Strict Pull-ups

10 Hollow Rocks

9 Kipping Pull-ups

10 Wall Ball Sit-ups

AMRAP in... 20 • 15 • 10 min

Cool Down

Stretch

Advanced • Intermediate • Foundational

Scale to capabilities 

Feb Onramp

Sign up NOW FOR the ON RAMP! EMAIL mitch at mitch75323@yahoo.com or call 9372166756!  Or simply show up at 5:30 today!

Monday WOD

3 C&J (Competitor B/W)

9 Burpees

27 Air Squats

5 • 4 • 3 Rounds

X-Pun

Double Unders

100 • 75 • 50 reps

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities 

Don't you miss wall balls?

Friday WOD

Thrusters (75m - 45w)

150 - 100 - 75  

XPun

Shuttle Runs 6-5-4