Benchmark Friday

CrossFit 7070 – CrossFit

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

10.6.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up (No Measure)

2 Rds

10 Air Squats

10 Ring Rows

10 Ab Mat SU

Strength

Bench Press (5,5,5 Deload)

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)

15 AMRAP

250 M Row

10 Broad Jumps

100 M Farmer Carry 15# Plate in ea hand

Core Down

Tabata

Supermans

Flutter Kicks

Bicycles

Hollow Rock

10.5.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up (No Measure)

2 Rds

10 Air Squats

10 Ring Rows

10 Ab Mat SU

Strength

Squat Clean (5,5,5 Deload)

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

40%x 5

50% x 5

60% x 5

Core Down

Metcon (AMRAP – Rounds and Reps)

14 AMRAP

3 Rope Climbs

10 Front Rack Lunges (5 ea leg) 115/75

200 M Run

10.4.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up #1 (No Measure)

3 Rds of:

5 Air Squats

10 AB Mat Sit Ups

10 Strict Pull Ups

5 Inch Worms

Strength

Push Press (5,5,5 Deload)

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)

7 AMRAP

25 DU’s/50 Singles

5 Burpee Pull Ups or RX+ Burpee Bar MU’s

Core Down

3 Rds

15 Hollow Rocks

10.03.2016

CrossFit 7070 – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Deadlift (5,5,5 – Deload)

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

40%x 5

50% x 5

60% x 5

Metcon (Time)

3 Rds

400 M Run

20 OH Squats 75/55

20 Box Jums 24/20

Core Down

15 “V” Barbell Ab Roll outs

9.30.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up #3 (No Measure)

2 RDS

250m row

5 ring rows

10 push ups

150m row

5 pull ups

10 air squats

Metcon (Time)

30-20-10

Sumo DLHP 95/65

Bar Facing Burpees

Gymnastics

3 Rds

10 Ring or Stationary Dips

30 Sec Handstand Hold

9.29.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up #6 (No Measure)

200 M Row or Run then:

2 RDs

10 Good Mornings

10 Push Press

10 Push Ups

10 Walking Lunges (each leg)

Strength

Bench Press (5,3,1+)

Warm Up to 75% of 90% of your 1 RM then start

75%x 5

85% x 3

95% x 1+

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

2 Wall Walks

10 Goblet Squats 55/35

15 AB Mat SU

Core Down

4 Rds

10 Hollow Rocks

10 Mountain Climbers

9.28.2016

CrossFit 7070 – CrossFit

Warm-up

Kayce Warm Up (No Measure)

Run 400 or Row 500

Then 2 Rds of:

10 PVC Pass-thrus

10 PVC Good Mornings

10 PVC OHS

5-10 Strict Push Ups

10 Ab Mat S/U

5-10 Strict Pull Ups

Strength

Squat Clean (5,3,1+)

Warm Up to 75% of 90% of your 1 RM then start

75%x 5

85% x 3

95% x 1+

Metcon (Time)

800 M Run

30 Clean & Jerk 95/65

800 M Run

Gymnastics

Chest-To-Bar Pull-ups (Max Reps)

Push-ups (Max Reps)

9.27.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up #3 (No Measure)

2 RDS

250m row

5 ring rows

10 push ups

150m row

5 pull ups

10 air squats

Strength

Push Press (5,3,1+)

Warm Up to 75% of 90% of your 1 RM then start

75%x 5

85% x 3

95% x 1+

Metcon (No Measure)

8 EMOM

Odd: 5 Hand Stand PUs

Even: 10 Box Jumps 24/20

Metcon (Time)

4 Rds

5 Atlas Stone – Ground to Shoulder 95/75

200 M Run

Core Down

3 Rds

5 Candle Sticks

10 V Ups

9.26.2016

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 (5,3,1+)

Warm Up to 75% of 90% of your 1 RM then start

75%x 5

85% x 3

95% x 1+

Metcon (Time)

750 Row

75 Wall Balls 20/14

75 Pull Ups

75 KB Swings 55/35

**24 Min Time Cap

Gymnastics

Sit-ups (Max Sit Ups in 2 Mins)