9.08.2016

CrossFit 7070 – CrossFit

Strength

Bench Press (1Rep Max)

Take 30 Mins to est your 1 RM

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

7 T2B

14 Wall Balls 20/14

Core Down

3 Rds

10 Superman

20 Plate Russian Twist

9.07.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up #4 (No Measure)

Complete a 5 minute AMRAP of:

20 Double Unders / 40 Singles

15 Butterfly Sit Ups

10 Walking Lunges

Strength

Squat Clean (1 Rep Max)

Take 30 Mins to est your 1 RM

Metcon (Time)

2 Rds

Meter Row 500/400

10 Power Snatch 95/75

20 Box Jumps 24/20

9.06.2016

CrossFit 7070 – CrossFit

Warm-up

Run Warm Up (No Measure)

3 Rds

200M Row

10 Air Squats

10 KB Swings

10 Push Ups

Strength

Push Press (1 Rep Max)

Take 30 Mins to est your 1 Rep Max

1-Mile Run (Time)

Max Effort 1-Mile Run

Gymnastics

4 Rds

5 Hand Release Push Ups

10 Ring Rows

9.05.2016

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

Strength

Deadlift (1 Rep Max)

Take 30 Mins to establish your 1 Rep Max

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

5 Thrusters 95/75

10 Pull Ups

15 Burpees

Core Down

3 Rds:

6 Supermans

12 Hollow Rocks

Benchmark Friday

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

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

9.01.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up #5 (No Measure)

Complete 2 rounds

15 Air Squats

20 Double Unders / 40 Singles

10 PVC Pass Throughs

7 PVC Around the World

4 Inch Worms

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

8.31.16

CrossFit 7070 – CrossFit

Warm-up

200 M Run or 250 M Row

Then 2 Rds of:

10 Good Mornings

10 PVC Pass throughs & around the worlds

10 KB Squats – hold at bottom for 20 sec

Weightlifting

Power Clean (1×6)

Find your 6 RM Touch and Go Power Clean

Metcon (Time)

4 Rds

15 Deadlifts 125/95

25 AB Mat S/U

Gymnastics

4 Rds

10 Ring Rows

8.30.16

CrossFit 7070 – CrossFit

Warm Up #1 (No Measure)

3 Rds of:

5 Air Squats

10 AB Mat Sit Ups

10 Strict Pull Ups

5 Inch Worms

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

8.29.16

CrossFit 7070 – CrossFit

Run Warm Up (No Measure)

3 Rds

200M Row

10 Air Squats

10 KB Swings

10 Push Ups

Metcon (Time)

4 RDs:

200 M Run or 300 M Row

5 C2B Pull Ups

10 OHS 95/65

20 Bar Jump Overs

Core Down

3 Rds:

15 V Ups

30 Russian Twists

8.26.16

CrossFit 7070 – CrossFit

Warm-up

Warm Up #5 (No Measure)

Complete 2 rounds

15 Air Squats

20 Double Unders / 40 Singles

10 PVC Pass Throughs

7 PVC Around the World

4 Inch Worms

Strength

10 EMOM

Odd: 2 Push Press+ 4 Push Jerks

Even: 6 K2E

Metcon (Time)

15-12-9

Sumo Deadlift High Pull 95/65

Ring Dips

Jumping Lunges (2 Count)

Core Down

3 Rds

1 Min Side Plank Left

1 Min Side Plank Right