11.08.2016

CrossFit 7070 – CrossFit

Strength

Bench Press (3,3,3+)

Warm up to 70% of 90% of your 1RM then start

70% x 3

80% x 3

90% x 3+

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

7 Deadlifts 255/185

50 Double Unders

Core Down

3 Rds

10 GHD S/U

15 Hollow Rocks

11.07.2016

CrossFit 7070 – CrossFit

Strength

Overhead Squat (3,3,3+)

Warm up to 70% of 90% of your 1RM then start

70% x 3

80% x 3

90% x 3+

Metcon (Time)

4 Rds

Calorie Row 15/12

15 Hang Power Snatch 75/55

15 Broad Jumps

Core Down

3 Rds

30 Sec Handstand Hold

15 V Ups

11.04.2016

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

Metcon (Time)

For Time:

30 Power Cleans 135/95

30 Pull Ups

400 M Run

20 Power Cleans

20 Pull Ups

400 M Run

10 Power Cleans

10 Pull Ups

400 M Run

Core Down

50 Flutter Kicks

40 Mountain Climbers

30 Bicylces

20 Russian Twist

10 Ab Mat S/U

11.03.2016

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

Metcon (Time)

3 Rds

14 Burpees

14 Reverse Weighted Lunge 90/70

Front Squat (5,5,5+)

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

65% x 5

75% x 5

85% x5+

Core Down

2 Rds

10 Strict T2B

11.02.2016 – **Thank Neal**

CrossFit 7070 – CrossFit

Strength

Push Jerk (5,5,5+)

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

65% x 5

75% x 5

85% x5+

Metcon (Time)

For Time:

400/40/4

300/30/3

200/20/2

100/10/1

Run

Air Squat

Muscle Ups

11.01.2016

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 (5,5,5+)

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

65% x 5

75% x 5

85% x5+

Metcon (AMRAP – Rounds and Reps)

9 AMRAP

10 Med Ball Sit Ups 20/14

15 KB Swings (American) 55/35

30 DU or 60 Singles

Gymnastics

Push-ups (Max Effort Push Ups 2 Rds)

10.31.2016 Jack O’ Lantern WOD

CrossFit 7070 – CrossFit

Strength

Overhead Squat (5,5,5+)

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

65% x 5

75% x 5

85% x5+

Metcon (Time)

For Time:

400 M Run w/ Med Ball 20/14

Then 3 Rds of:

10 Wall Balls 20/14

1 Sled Push 160/90

200 M Run w/Med Ball

Then 2 Rds of:

10 Wall Balls

1 Sled Push

100 M Run w/Med Ball

Then 1 Rd of:

10 Wall Balls

1 Sled Push

10.28.2016

CrossFit 7070 – CrossFit

Warm-up

Run Warm Up (No Measure)

3 Rds

200M Row

10 Air Squats

10 KB Swings

10 Push Ups

Metcon (Time)

For Time

20 Front Squats 115/75

200 M Run

15 Front Squats

400 M Run

10 Front Squats

800 M Run

5 Front Squats

1000 M Run

Core Down

2 Rds

30 Sec Plank

10 Sit ups

30 Sec Plank

20 Scissor Kicks

10.27.2016

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

Front Squat (1 Rep Max)

Take 20 Mins to est your 1RM

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Push Ups – Hand release

10 T2B

10 Atlas Stone 95/75

Gymnastics

Muscle-ups

10.26.2016

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

Weightlifting

Push Jerk (1 Rep Max)

Take 20 Mins to est your 1RM

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
24/20

115/75

Goat Work

Double Under Skill – work on max unbroken