6.8.16

CrossFit 7070 – CrossFit

Weightlifting

Bench Press (5,5,5+)

Warm Up to 65% of 90% of your 1 RM then start

65%x 5

75% x 5

85% x 5+

**Add a minimum of 5# to your 1RM from cycle 1

WOD

Death By 10 Meters (Time)

Set running clock:

Run 10m in 1 min

Run 20m in 1 min

Run 30m in 1 min

Run 40m in 1 min

Continue to add 10m until cannot finish in 1 min

Score is # of minutes

6.7.16

CrossFit 7070 – CrossFit

Happy Birthday Noah B

Weightlifting

Back Squat (5,5,5+)

Warm Up to 65% of 90% of your 1 RM then start

65%x 5

75% x 5

85% x 5+

**Add a minimum of 10# to your 1RM from cycle 1

WOD

Metcon (Time)

5 RFT

10 Push Press 95/65

13 K2E

300 M Row or 200 M Run

6.6.16

CrossFit 7070 – CrossFit

Weightlifting

Shoulder Press (5,5,5+)

Warm Up to 65% of 90% of your 1 RM then start

65%x 5

75% x 5

85% x 5+

**Your 1 RM should be increased by a minimum of 5# from cycle 1

WOD

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

8 Ring Dips

10 KBS 55/35

12 Box Jumps 24/20

Chip off the block

CrossFit 7070 – CrossFit

Metcon

Metcon (Time)

In teams of two:

Row 1000 m

90 du/180 su

80 med ball sit ups

70 kettle bell swings

60 push ups

50 wall balls

40 pull ups

30 box jumps

20 dips

Row 1000 m

*Then go back up the ladder 🙂

6.3.16

CrossFit 7070 – CrossFit

Weightlifting

Shoulder Press

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

6.2.16

CrossFit 7070 – CrossFit

Happy Birthday Emily!!!

Deadlift (Deload Week 5,5,5)

Warm up to 40% of 90% of your 1 RM then start

40% x 5

50% x 5

60% x 5

WOD

Metcon (Time)

3 Rds

15 Power Snatch 115/75

400M Run

6.01.16

CrossFit 7070 – CrossFit

Bench Press (Deload Week 5,5,5)

Warm up to 40% of 90% of your 1 RM then start

40% x 5

50% x 5

60% x 5

WOD

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 OH Squats 95/65

50 DU

5.31.16

CrossFit 7070 – CrossFit

Back Squat (Deload Week 5,5,5)

Warm up to 40% of 90% of your 1 RM then start

40% x 5

50% x 5

60% x 5

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Burpees

10 Wall Ball Shots (20/14)

70 Meter Pinch-grip Run (25/15)

For the pinch-grip run, athletes will carry bumper plates of the RX weight, in each hand, using a pinch-grip.

5.30.16

CrossFit 7070 – CrossFit

Shoulder Press (Deadload Week 5,5,5)

Warm up to 40% of 90% of your 1 RM then start

40% x 5

50% x 5

60% x 5

Buy In

Global Gym Tabata

Bicep Curls

Tricep Kick Backs

switch btwn moves

Metcon (Time)

For Time:

21-15-9

Forward Walking Lunges

Goblet Squats 70/55

Mountain Climbers (knees to hands)

Backward Walking Lunges

5.28.16

CrossFit 7070 – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here