Schedule

Deer Creek CrossFit - CrossFit


View Public Whiteboard

Metcon (Time)


CrossFit Mainsite WOD from Thursday 8/31

3 rounds for time of:

15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.
CONTINUE READING

Deer Creek CrossFit - CrossFit


View Public Whiteboard

ALL: Stiff-legged deadlift (8-8-3x8)


With your feet in the pulling position and holding the bar in a clean grip, set your back tightly in a complete arch. Hinge at the hips as far as you can without losing any arch in your back, unlocking the knees as you hinge, allowing them to remain slightly bent until you return to standing vertically, straightening them as you straighten the hips. (Catalyst Athletics)

Metcon (AMRAP - Reps)


Complete AMRAP in 7 Minutes:

L3:
200yd Sled Push (90lbs./45lbs. Added)
AMRAP OHS (135lbs./93lbs.)

L2:
150yd Sled Push (60lbs./30lbs. Added)
AMRAP OHS (95lbs./63lbs. )

L1:
100yd Sled Push (25lbs./*Empty Added)
AMRAP OHS (65lbs./43lbs.)
Score will be amount of OHS completed.
CONTINUE READING

Deer Creek CrossFit - CrossFit


View Public Whiteboard

ALL: Weighted DB lunge (4x25yd )

Metcon (AMRAP - Rounds and Reps)


AMRAP in 14-Minutes:

L3:
30 Double-Unders
15 Hang Power Snatches (95lbs./63lbs.)

L2:
30 Single-Unders
15 Hang Power Snatches (65lbs./43lbs.)

L1:
30 Plate Hops
15 Hang Power Snatches (45lbs./33lbs.)
CONTINUE READING

Deer Creek CrossFit - CrossFit


View Public Whiteboard

Strict Press (5-5-5RM)

L2/L1: Strict Press (5-5-3x5)

Metcon (Time)


Partner WOD

Complete for time:

L3:
3K Row
100 Thrusters (95lbs/63lbs.)
60 CTB Pull-Ups

L2:
3K Row
100 Thrusters (65lbs./43lbs.)
60 Pull-ups

L1:
2K Row
100 Thrusters (45lbs./33lbs.)
60 Ring Rows
CONTINUE READING