--SWOD--
3-3-2-2-1
Back Squat
*heavy but not maximal
--THE WOD--
10 min amrap
5 Deadlifts (225/155)
after each rounds you will do one round of "Cindy"
5 Pullups
10 Push-ups
15 Squats
Tuesday, June 30, 2015
Monday, June 29, 2015
06.30.15 Tuesday
**NEW CLASS SCHEDULE
--SWOD--
3x1:00min handstand hold
*rest 90 sec between
--THE WOD--
5 Rounds
1 min Max Reps Power Snatch (115/75)
1 min Max Reps Hand Release Burpees
Rest 1 min between rounds
*score is total reps
Sunday, June 28, 2015
06.29.15 Monday
**NEW CLASS SCHEDULE
CROSSFIT SEVEN CITIES SCHEDULE
5:30am CrossFit
10:30am CrossFit
3:00pm Open Gym
4:00pm Open Gym
5:00pm CrossFit
6:00pm CrossFit
SATURDAY
9:30am CrossFit
___________________________________
--SWOD--
2-2-2-2-2
Push Jerk
--THE WOD--
10-8-6-4-2
Clean and Jerk (135/95)
Box Jump Overs (24"/20")
*run 200m in between sets
For time...
The new location is ready!
Tuesday, June 23, 2015
05.24.15 Wednesday
NO CLASSES THIS THURSDAY OR FRIDAY. WE WILL BE MOVING!!!! MONDAY THE 29th WILL BE OUR FIRST DAY IN THE NEW GYM. WE ARE SO EXCITED!!!
Jo
--SWOD--
15 min to Find a New 1RM Back Squat
--THE WOD--
15 Wall Balls
25 Power Snatch (75/55)
15 Wall Balls (20/14)
25 Power Snatch
15 Wall Balls
25 Power Snatch
15 Wall Balls
Monday, June 22, 2015
05.23.15 Tuesday
NO CLASSES THIS THURSDAY OR FRIDAY. WE WILL BE MOVING!!!! MONDAY THE 29th WILL BE OUR FIRST DAY IN THE NEW GYM. WE ARE SO EXCITED!!!
--SWOD--
5-5-5-5
Deadlift
*go heavy, but do not lose position
--THE WOD--
30-20-10
Chest to Bar Pullups
Box Jump Overs (24"/20")
Wall Ball Sit-ups
Sunday, June 21, 2015
05.22.15 Monday
--SWOD--
3-3-3-3-3
Thruster
*heavy but perfect
--THE WOD--
10 min amrap
5 Squat Cleans (185/125)
10 Hand Release Pushups
15 Lateral Bar Hops
Mike
Thursday, June 18, 2015
06.19.15 Friday
THERE WILL BE NO 5:30AM MORNING CLASS THIS THURSDAY AND FRIDAY. THERE WILL ALSO BE NO CLASS THIS SATURDAY AS WE HEAD OUT TO SUPPORT OUR LIFTERS LIFTING AT THE TRIDENT CLASSIC LIFTING MEET. PLEASE COME OUT AND SUPPORT
--TEAM WOD--
(Teams of 2)
8 min amrap
50 Box Jump Overs (24/20)
50 Power Snatch (95/65)
Rest 2 min...
8 min amrap
50 Wall Balls (20/14)
50 Ring Dips
**break the reps up as you would like. One athlete works at a time.
Mary and Sindy
Wednesday, June 17, 2015
06.18.15 Thursday
--NEWS--
THERE WILL BE NO 5:30AM MORNING CLASS THIS THURSDAY AND FRIDAY. THERE WILL ALSO BE NO CLASS THIS SATURDAY AS WE HEAD OUT TO SUPPORT OUR LIFTERS LIFTING AT THE TRIDENT CLASSIC LIFTING MEET. PLEASE COME OUT AND SUPPORT
--THE WOD--
"Silver Surfer"
3 Rounds
400m Run
10 Clean and Jerk (155/105)
For time...
Tuesday, June 16, 2015
06.17.15 Wednesday
--NEWS--
Armando
THERE WILL BE NO 5:30AM MORNING CLASS THIS THURSDAY AND FRIDAY. THERE WILL ALSO BE NO CLASS THIS SATURDAY AS WE HEAD OUT TO SUPPORT OUR LIFTERS LIFTING AT THE TRIDENT CLASSIC LIFTING MEET. PLEASE COME OUT AND SUPPORT
--SWOD--
15 min to Find a 1RM Paused Back Squat (3 sec pause)
--THE WOD--
12 min amrap
10 Chest to Bar Pullups
10 Handstand Push-ups
10 KB Snatch Left Arm (53/35)
10 KB Snatch Right Arm
Monday, June 15, 2015
06.16.15 Tuesday
--NEWS--
THERE WILL BE NO 5:30AM MORNING CLASS THIS THURSDAY AND FRIDAY. THERE WILL ALSO BE NO CLASS THIS SATURDAY AS WE HEAD OUT TO SUPPORT OUR LIFTERS LIFTING AT THE TRIDENT CLASSIC LIFTING MEET. PLEASE COME OUT AND SUPPORT
--SWOD--
5x2 Push Press+ 1 Split Jerk
* work up to a heavy set
--THE WOD--
3 Rounds
15 Hang Power Clean (135/95)
15 Burpees over the bar
For time...
Sunday, June 14, 2015
06.16.15 Monday
**NEWS
Melissa Miller
•THERE WILL BE NO 5:30AM MORNING CLASS THIS THURSDAY AND FRIDAY. THERE WILL ALSO BE NO CLASS THIS SATURDAY AS WE HEAD OUT TO SUPPORT OUR LIFTERS LIFTING AT THE TRIDENT CLASSIC LIFTING MEET. PLEASE COME OUT AND SUPPORT
--SWOD--
1 Snatch every 30 sec for 8 min. Choose a load that is challenging but won't cause a breakdown in technique
--THE WOD--
"Death By Front Squats"
Ex.
Min #1 : 1 Front Squat (135/95)
Min #2 : 2 Front Squats
Min #3 : 3 Front Squats
Keep going in this order until you cannot finish the amount of reps in the time given
Friday, June 12, 2015
06.13.15 Saturday
--THE WOD--
3 min (amrap)
Burpees
Then....
3 min (amrap)
Sumo Deadlift High Pull (95/65)
Then...
3 min (amrap)
V-ups
Then...
3 min (amrap)
Power Snatch (95/65)
Thursday, June 11, 2015
06.12.15 Friday
--TEAM WOD--
(Teams of two)
Run 1 mile
42-30-18
Thrusters (135/95)
Chest To Bar Pullups
For time...
**the run is done together as a team. All other work is split between the team.
Brandon
Wednesday, June 10, 2015
06.11.15 Thursday
--BIRTHDAY WOD--
"Lauradelle"
14 min (amrap)
28 Overhead Plate Lunge (45/35)
28 KBS (53/35)
28 Shoulder to Overhead (95/65)
Lauradelle
Tuesday, June 9, 2015
06.10.15 Wednesday
*THERE WILL NO 7pm classes this week on Monday and Wednesday only. All other classes will run as normal.
--SWOD--
3RM Back Squat (2 sec paused first rep only)
--THE WOD--
"Annie"
Double Unders
Sit-ups
Monday, June 8, 2015
06.09.15 Tuesday
*THERE WILL NO 7pm classes this week on Monday and Wednesday only. All other classes will run as normal.
Restocked and we have Cookies And Cream More Muscle!!! Come and get it!
--SWOD--
10 min EMOTM
3 Power Cleans (185/125)
--THE WOD--
5 Rounds
15 Wall Balls (20/14)
15 Power Cleans (95/65)
For time...
Sunday, June 7, 2015
06.08.15 Monday
*THERE WILL NO 7pm classes this week on Monday and Wednesday only. All other classes will run as normal.
--SWOD--
10 min EMOTM
3 Snatch (155/105)
--THE WOD--
21-15-9
Overhead Squat (135/95)
Handstand Push-ups
For time...
**12 min cap
Rachael
Friday, June 5, 2015
Thursday, June 4, 2015
06.05.15 Friday
--PARTNER BIRTHDAY WOD--
(Teams of two)
"The Joel"
Part one:
8 min to work up to a 1RM Split Jerk for each partner.
*racks are permitted
Rest 2 min...
Part two:
In a 10 min time period complete as many rounds as possible of...
31 Front Squats (185/125)
31 burpees
*switch as needed one person works at a time. Racks are permitted!
(YOUR SCORE IS TOTAL LOAD PLUS ROUNDS AND REPS COMPLETED)
Wednesday, June 3, 2015
06.04.15 Thursday
--THE WOD--
5 Rounds
40 Double Unders
10 Hang Snatch (115/75)
15 Pullups
For time...
***20 min cap
Tuesday, June 2, 2015
06.03.15 Wednesday
--SWOD--
3RM Paused Back Squat
*3 sec pauses each rep
--BIRTHDAY WOD--
"Rachael"
12 min (amrap)
29 Box Over Burpees (20")
400m run
29 Clean and Jerk (95/65)
400m run
Monday, June 1, 2015
06.02.15 Tuesday
--SWOD--
8RM Push Press
-then 2x8@90%
--THE WOD--
Deadlifts (225/155)
Toes to Bar
For time...
(15 min cap)
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