Hot Shots 19 Partner WOD

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led warm-up

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Run together and split reps of however needed.

IN MEMORY OF

Jesse Steed, 36

Wade Parker, 22

Joe Thurston, 32

William Warneke, 25

John Percin, 24

Clayton Whitted, 28

Scott Norris, 28

Dustin Deford, 24

Sean Misner, 26

Garret Zuppiger, 27

Travis Carter, 31

Grant McKee, 21

Travis Turbyfill, 27

Andrew Ashcraft, 29

Kevin Woyjeck, 21

Anthony Rose, 23

Eric Marsh, 43

Christopher MacKenzie, 30

Robert Caldwell, 23

2018 Cycle 2 Re-Test Week, Day 5

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m Row, then:

3 rounds

10 empty barbell strict press

10 air squats

3 inch worms

Weightlifting

Push Press (1 Rep Max)

Metcon

2018 Cycle 2, Metcon #3 (AMRAP – Reps)

Every minute on the minute until failure…

1 OH lunge 95/65

1 burpee over bar
Both movements in the same minute. Increase by 1 rep for both movements each minute.

2018 Cycle 2 Re-Test Week, Day 4

Announcements

Sat. June 30th, 10:15am – MyFitnessPal Challenge Informational Kick-off Meeting, Registered participants will learn how to combine exercise with healthy & sustainable eating habits. Whether you want to hone in your nutrition for your strength training, get healthy or just learn better eating habits, we want to provide you tools, support and motivation to maintaining a happy & healthy life both in & out of the gym! Sign up today!

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led warm-up

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Rx women’s weight:

14# Wall-ball

155# Power clean

2018 Cycle 2 Re-Test Week, Day 3

Announcements

Sat. June 30th, 10:15am – MyFitnessPal Challenge Informational Kick-off Meeting, Registered participants will learn how to combine exercise with healthy & sustainable eating habits. Whether you want to hone in your nutrition for your strength training, get healthy or just learn better eating habits, we want to provide you tools, support and motivation to maintaining a happy & healthy life both in & out of the gym! Sign up today!

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Row/Run, then:

3 rounds

10 empty barbell RDL

8 empty barbell strict press

6 ring rows

Weightlifting

Bench Press (1 Rep Max)

Metcon

2018 Cycle 2, Metcon #2 (Time)

15-12-9

Deadlifts 225#/155#

Pull ups

Cal Row

2018 Cycle 2 Re-Test Week, Day 2

Announcements

Sat. June 30th, 10:15am – MyFitnessPal Challenge Informational Kick-off Meeting, Registered participants will learn how to combine exercise with healthy & sustainable eating habits. Whether you want to hone in your nutrition for your strength training, get healthy or just learn better eating habits, we want to provide you tools, support and motivation to maintaining a happy & healthy life both in & out of the gym! Sign up today!

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

General:

6 minute AMRAP:

100m jog

10 good mornings w/ barbell

10 wall-balls

THEN,

Coach led warm-up for lifts

Weightlifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch + C&J

Accessory Work

Weighted Pull-ups (5×5)

For those who do not yet have pull-ups, work on partner assisted pull-ups.

2018 Cycle 2 Re-Test Week, Day 1

Announcements

Sat. June 30th, 10:15am – MyFitnessPal Challenge Informational Kick-off Meeting, Registered participants will learn how to combine exercise with healthy & sustainable eating habits. Whether you want to hone in your nutrition for your strength training, get healthy or just learn better eating habits, we want to provide you tools, support and motivation to maintaining a happy & healthy life both in & out of the gym! Sign up today!

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6 min AMRAP:

10 jumping squats

10 GHD sit-ups

10 cal row

Weightlifting

Back Squat (3 Rep Max)

Metcon

2018 Cycle 2 Metcon #1 (Time)

Run 800m

120 double-unders

60 chest to deck pushups
Rx+ Run with a med-ball 20/14#

Saturday

Announcements

Sat. June 30th, 10:15am – MyFitnessPal Challenge Informational Kick-off Meeting, Registered participants will learn how to combine exercise with healthy & sustainable eating habits. Whether you want to hone in your nutrition for your strength training, get healthy or just learn better eating habits, we want to provide you tools, support and motivation to maintaining a happy & healthy life both in & out of the gym! Sign up today!

CrossFit 7070 – CrossFit

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Metcon

Metcon (Time)

3 RFT:

Together P1 & P2

400m run with barbell 45/35

30 squats together with barbell

Then…

P1 50 push-ups while P2 holds plank. Then switch.

Then…

P1 50 American KB swings 55/35 while P2 OH barbell hold. Then switch.

2018 Cycle 2, Week 5, Day 5

Announcements

Sat. June 30th, 10:15am – MyFitnessPal Challenge Informational Kick-off Meeting, Registered participants will learn how to combine exercise with healthy & sustainable eating habits. Whether you want to hone in your nutrition for your strength training, get healthy or just learn better eating habits, we want to provide you tools, support and motivation to maintaining a happy & healthy life both in & out of the gym! Sign up today!

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led warm up

Weightlifting

Bench Press (5×3 @ 80%+)

Metcon

Metcon (Time)

4 rounds for time:

15 Power snatch

2 Rope climbs
Rx+ 95/65

Rx 75/55

2018 Cycle 2, Week 5, Day 4

Announcements

Sat. June 30th, 10:15am – MyFitnessPal Challenge Informational Kick-off Meeting, Registered participants will learn how to combine exercise with healthy & sustainable eating habits. Whether you want to hone in your nutrition for your strength training, get healthy or just learn better eating habits, we want to provide you tools, support and motivation to maintaining a happy & healthy life both in & out of the gym! Sign up today!

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

400m Row, then:

3 rounds

8 ea leg Hawaiian squats

8 box step ups

8 incline pushups

Weightlifting

Push Press (4×3 @ 80%+)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s weight: 14# WB and 55# barbell.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

2018 Cycle 2, Week 5, Day 3

CrossFit 7070 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach led warm up

Weightlifting

Back Squat (8×3 @ 70%)

Work on speed

Metcon

Metcon (AMRAP – Reps)

30 seconds on/ 30 seconds off (for 28 minutes):

Slam ball burpees 30/20#

Double-unders

Knees to elbows

Push ups