8.08.16

CrossFit 7070 – CrossFit

Warm-up

Warm Up #2 (No Measure)

2 RDS

10 abmat sit ups

15 walking lunges

10 push presses

15 good mornings

10 ring rows

Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here

Lotta Tabata

CrossFit 7070 – CrossFit

Metcon (AMRAP – Reps)

Tabata (score is lowest # of reps between partners). Rest 1 – 2 minutes in between stations.

Dip holds: alternate bottom/top

GHD sit ups

jumping squats

push press 95/65

burpees

KBS 45/35

russian twists 20/14

wall ball shots 20/14

Benchmark Friday

CrossFit 7070 – CrossFit

Bentley (Time)

400 meter run | 500 meter row

50 Air Squats

40 Abmat Situps

30 Pushups

20 Pullups

10 Burpees

Weightlifting

Deadlift (7 EMOM)

Warm up to 70-80% of your 1 RM

8.04.16

CrossFit 7070 – CrossFit

Warm-up

Warm Up #1 (No Measure)

Complete a 6 minute AMRAP of:

5 Air Squats

10 AB Mat Sit Ups

10 Strict Pull Ups

5 Inch Worms

Metcon

Metcon (AMRAP – Reps)

Teams of 2

3 Mins of Max Reps @ each station. 1 Min rest btwn stations

K2C

Box Jumps 24/20

Tire Flips

Ring Dips

Partner Wheel Barrow Rig to Door is 1 Rep

*1 person working at a time

8.03.16

CrossFit 7070 – CrossFit

Happy Birthday Doug!!

Gymnastics

Pistols (8×8)

8 Min EMOM 4 per leg

Metcon

The Little Chief (AMRAP – Rounds and Reps)

5 Rds of:

3 Min AMRAP

3 OHS 75/45

6 push ups

9 Air Squats

Rest 1 min after each round

**start each rd where you left off in the previous rd

Core Down

3 Rds

30 Sec Side Plank

10 K2S

30 Sec Side Plank

10 K2S

8.02.16

CrossFit 7070 – CrossFit

Weightlifting

Back Squat (5×7)

Core Down

3 Rds

20 Ab mat S/U

10 Supermans

Metcon (Time)

21 Cal Row

3 Rope Climbs

15 Cal Row

2 Rope Climbs

9 Cal Row

1 Rope Climbs

Core Down

3 Rds

20 Sit Ups

10 Supermans

8.01.16

CrossFit 7070 – CrossFit

Gymnastics

3 RDS

20 Second L Sit from Rings

20 ab mat s/u

Metcon

Metcon (Time)

27-21-15-9

Power snatch 75/55

Pull Ups

7.29.16

CrossFit 7070 – CrossFit

Weightlifting

Bench Press (3-3-3-3)

increase weight for each set and record max weight

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Core Down

3 Rds

10 BB Roll outs

10 K2C

7.28.16

CrossFit 7070 – CrossFit

Gymnastics

Handstand Push-ups (5×5)

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

30M Sled Push 75/45

20 Hollow Rock

10 Burpees

Weightlifting

Front Squat (10,8,6,4,2)

choose a weight you can do the rep scheme e.g. weight for 10 reps, 8 reps etc

7.27.16

CrossFit 7070 – CrossFit

Metcon

Helen Meets Grace (Time)

WOD:

“Helen meets Grace”

Teams of two

3 Rounds for time

Run 400m

21 KB Swings 53/35

12 Pull ups

then…

30 Clean and jerks 135/95

*One partner works at a time; split reps as you see fit

** Both partners must run 400m together

*** One kettlebell and one bar per team