CrossFit Oak Creek WOD for 7.17.13

Just a reminder we have a Flash Fitness Event Tonight!  730 pm. This event will be our Body Smash Program.  Expect a 35 minute workout for all fitness levels. Feel free to invite any friends or family to the event.

Skill

Hang Snatch

7×2

WOD

3 RFT

5-Power Snatch 135/95

10-Dips

15-Push Ups

20- T2B

Birthday/Hero WOD

First of all we would just like to congratulate everyone for the amazing gains we have had the past few months.  We have broken many records today. Many guys have hit great Dead Lift and squat PR’s well over 400 and 500 pounds.  We have also have our first lady hit 300# on the dead lift as well as a few in the mid 200’s.  Not to mention we have everything from there and between.  We even had a Val  that started out with personal training about a month prior feeling not ready for group training, crush some PR’s and even pull 200# on the dead lift today in a larger group class after training about 2 months. I also heard some great news from one of our Lisa’s that said she is down over 18″ from the 24 Day Challenge and still making progress continuing on.  All these amazing accomplishments make us as coaches proud.  Whether you have hit a 5 or 50 pound PR, lost inches, rx’d a workout, became more flexible or all of the above you should be proud of yourself. The support you give each other is amazing as well.  I love seeing all the face book posts and comments to each other.

It just goes to show that we have the best programming, coaches and members around.  The atmosphere and friendships formed are one of a kind.  We couldn’t ask for anything more.  Thank you.

Now onto our BDay wod.

In honor of the 4th of July we were planning on doing Hero Wods this week.  However we do have a Birthday. So in honor of our fallen soldiers and our Birthday for Brian, we are going to do a variation of the hero workout Brian.

Skill

15 min to find your 1 RM Power Clean

WOD

Happy Birthday Brian K

3 Rounds

3 Rope Climbs

10- Squat Cleans 155/95

400m run

Monday GMF WOD!!!

Hope everyone had a Great weekend as well as a Happy Fathers Day to all the Dads out there. It’s Monday and we are ready to start out the week.  Today we have a Birthday WOD for GMF. So if you see him, Make sure to say wish him a Happy Birthday. Also I think for  every person that beat his WOD time I believe he said he will run an extra 400 meters.  🙂

 

Skill

Front Squat

5×5

BDAY WOD

“GMF”

85-Wall Balls

28-Burpees

17-Snatches 95/65

6-Pull-ups (Chest to Bar) No Bands (may do jumping with very slow negative if you can’t do them)

400m Run

Finisher

28-Bicep Curls For GMF…Must say GMF every Rep!

Make sure to Post your times in the comments so we know how many extra 400m Runs GMF will be doing!

Friday Workout!! 6.14.13

Hey Everyone.  So we are going to try something new.  We want to get the blog a bit more interactive.  So we are looking to try to get people to post their times in the comments sections.  Also any other great achievements like RX’ing a first workout, getting a PR, getting your first HSPU, Muscle Up etc.  Just something to help motivate everyone and change things up a bit.  We would love to hear your comments or feedback.  Feel free to leave the comments below.

Skill

Dead Lift

5,5,3,3,3

Back Squat

1 x 20 reps at 60-65%

WOD

“DT”

5 RFT

12- DL at 155/105

9-Hang Cleans

6- Push Jerks

Remember to post your times in the comment section below!