12.07.16

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

10 pull ups

10 Ab Mat S/U

10 push ups

10 Air squats

WOD

Metcon (Time)

4 Rds

5 Chin Ups

10 Hand Stand Push Ups

15 Box Jumps 24/20

20 Ab Mat SU

Goat Work

Take remainder of class time to work on a goat or if you are lazy just go home

12.06.16

CrossFit 7070 – CrossFit

Weightlifting

Front Squat (12-10-8-6-4-3-2-1)

Back to Basic….15 mins to increase weight if you have perfect form

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

200 M Run

Thrusters 75/55

Pull Ups

3-6-9-12-15….

12.05.16

CrossFit 7070 – CrossFit

Warm-up

7 AMRAP All done with PVC:

10 Pass Thru

10 Around the World

10 Thrusters

10 Good Mornings

10 OH Walking Lunges

Weightlifting

Clean and Jerk

2 @ 75%

2 @ 80%

2 @ 85%

4 singles @ 90%

WOD

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

7 Ground to OH w/2 DB’s 40/25

14 T2B

21 DU’s

How Row Can You Go?

CrossFit 7070 – CrossFit

Metcon (Time)

In teams of two, split as you choose.

3000m row (2400m run)

200 wall balls 20/14

60 hang power cleans 135/95

12.02.16

CrossFit 7070 – CrossFit

Happy Birthday Sparkie & Rob!!

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

Skill Work

OHS 3-3-3

Snatch Balance

3-3-3

Hang Power Snatch

3-3-3

All done at light-to med weight

Metcon (Time)

30 Snatches 65-70% of 1 RM

(or work on skill – snatch balance instead)

Cool Down

Tabata Ab Mat SU

12.01.16

CrossFit 7070 – CrossFit

Warm-up

7 AMRAP All done with PVC:

10 Pass Thru

10 Around the World

10 Thrusters

10 Good Mornings

10 OH Walking Lunges

Skill Work

10 EMOM

Even:6 Good Mornings w/med weight

Odd: 5 HSPU

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

4 Muscle Ups (scale: 5 pull ups + 3 Ring Dips)

8 KB Swings – Russian

16 AB Mat s/u

200M Run

Goat Work

Take remaining class time to work on 1 Goat

11.30.2016

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

Bench Press (1 RM)

Take 15Mins to est your 1RM

Metcon

Metcon (Time)

10 Rds

5 Broad Jumps

6 Hand Release PU

7 T2B

11.29.2016

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

Overhead Squat (EST a 1 RM)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

25 Wall Balls 20/14

25 DU

20 Box Jumps 24/20

20 AB Mat SU

15 Supermans

15 Burpees

10 Power Cleans 95/65

10 Push Press 95/65

Weightlifting

est. a new 1RM in ohs

11.28.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up# 7 (No Measure)

3 Mins of Run/Rope/Row

then 2 Rds:

10 Walking Lunges

10 Hollow Rock/Superman on Rig

10 Ring Rows

10 KB Squats (light)

*Move slowly & with good form

Buy In

Your time starts now!!

50/40 Calorie Row

Metcon (Time)

21-15-9

Sumo Deadlift High Pull 75/55

Burpee

Cash Out

100 Double Unders

Your time ends now!!

WOD off the Turkey & Pie

CrossFit 7070 – CrossFit

WOD off the Turkey & Pie (Time)

Team of 3:

150 Push-Ups ((sit-ups))

150 Push Press (45/35) ((box jumps))

150 Pull-Ups ((air squats))

150 Wall Balls (20/14) ((plank hold on elbows))

150 Med Ball Cleans (20/14) ((lunges))

Instructions: 1 person working on the 150 reps while the other 2 do the alternate exercises. Score is total time when all 150 reps of each exercise is finished.