7.08.16

CrossFit 7070 – CrossFit

WOD

Metcon (Time)

For Time:

800 M Run

50 Burpees

40 Pull Ups

30 Pistols

20 Russian KBS 50/35

10 HSPU

800 M Run

Goat Work

Take remaining of class time to work on one of your goats

7.6.16

CrossFit 7070 – CrossFit

Happy Birthday Justin Wyatt!!

Skill Work

With Clock set for 15 mins work on Hand Stand Push Ups

Metcon (Time)

8 RFT

10 Back Squats (off rack) 35% of 1 RM

100 M Sprint

7.5.16

CrossFit 7070 – CrossFit

Happy Birthday Coach Tip!!

Weightlifting

Overhead Squat (3×10)

Warm up to a light weight 50-60% of your 1 RM

WOD

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

5 Push Press 95/65

10 Burpee Pull Ups

15 Med Ball Cleans 20/14

Pistols (5×10)

Tough it up

CrossFit 7070 – CrossFit

Warm-up

10 Junkyard dogs w partner

10 partner over unders (plank and down dogs)

Metcon (Time)

In pairs – split reps as needed:

Row 1000m

100 wall balls

80 sledge hammer strikes while partner planks

60 goblet squats

40 T2B

20 tire flips together w partner

6.30.16

CrossFit 7070 – CrossFit

Weightlifting

Deadlift (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)

20 AMRAP

6 Tire Flips

3 Rope Climbs

6.29.16

CrossFit 7070 – CrossFit

Weightlifting

Bench Press (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

Don’t Drop the Ball (Time)

15-12-9-6-3

20/14 Med Ball for all moves DO NOT DROP BALL

Med Ball Step Ups 24/20

Med Ball Cleans

Med Ball Sit Ups

6.28.16

CrossFit 7070 – CrossFit

Weightlifting

Back Squat (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

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups