01.06.2017

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

A: Metcon (Weight)

5 EMOM

1 Power Clean

1 Hang Squat Clean

1 Push Press

B: Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

01.05.2017

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

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

400 M Row

20 Back Squats 75/55

15 Push Press

** 10 Burpee Penalty if bar is dropped from back rack position

01.04.2017

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)

10-9-8-7-6-5-4-3-2-1

Toes 2 Bar

Wall Balls 30/20

Gymnastics

Handstand Push-ups (3 x max reps)

01.03.2017

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

Bench Press (8×5)

Metcon (Time)

5 Rds

15 KB Swings – American 55/35

15 Power Cleans 95/65

15 Box Jumps 24/20

**20 Min Time Cap

Core Down

Partner – 3 Rds

10 Lying Leg Throwdowns

01.02.2017

CrossFit 7070 – CrossFit

Warm-up

Run Warm Up (No Measure)

3 Rds

200M Row

10 Air Squats

10 KB Swings

10 Push Ups

A: Metcon (Time)

400 M Run

20 Squats w/ Med Ball 30/20

40 DUs

60 AB Mat SU

20 Squats w/ Med Ball 30/20

40 HRPU

60 AB Mat SU

400 M Run

Cash Out

2 Rds

15 Bicycles

15 Mtn Climbers

12.30.2016

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

A: Metcon (AMRAP – Reps)

“Tabata That”

MB Cleans 20/14

Double Unders

Push Ups (feet on 45# plate)

KB Swings – Russian 55/35
Tabata: 20 Sec of work followed by 10 Sec of rest for 8 rds

Score: Lowest # of reps in any given rd of each movement. Add score of all 4 movements for total score

Core Down

30-20-10

V Ups

Plank Hold on hands (seconds)

12.29.2016

CrossFit 7070 – CrossFit

Warm-up

Warm Up (No Measure)

2 Rds

10 Air Squats

10 Ring Rows

10 Ab Mat SU

Strength

A: Snatch Pull (5×3)

75% of your 1 RM

B: Power Snatch (5×3)

Warm up to 65% of you RM

C: Metcon (AMRAP – Reps)

3 RDS

3 Min AMRAP:

3 Power Snatch

6 Push Ups

9 Air Squats

** 1 min rest after each rd

Gymnastics

3 Rds

5 Ring Push Ups

15 Sec L Sit Hold

12.28.2016

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

A: Deadlift (5×3)

Take 10 Mins to warm up to 80% of your 1 RM

Metcon

B: Metcon (AMRAP – Reps)

8 Min AMRAP

Climb the ladder

3 Sumo DLHP 75/55

3 Burpees Over Bar

6 Sumo DLHP

6 Burpees Over Bar

9 Sumo DLHP

9 Burpee Over Bar

12.27.2016

CrossFit 7070 – CrossFit

Warm-up

Run Warm Up (No Measure)

3 Rds

200M Row

10 Air Squats

10 KB Swings

10 Push Ups

A: Metcon (AMRAP – Rounds and Reps)

3 RFT

400 M Run or 450 Row

30 Air Squats

20 Box Jumps 24/20

10 Pull Ups

Gymnastics

B: Handstand Push-ups (3 sets of max HSPU)

Core Down

3 Rds

10 Med Ball S/U

10 GHD S/U