05.23.16 Monday

--STRENGTH--

8-8-8-8

Single Leg Deadlift

*weight is not as important here as just technique

**after each set of do a max set of ring rows

(Rest as needed)

--THE WOD--

5 Rounds

5 Power Snatch (95/65)

10 Overhead Lunges

200m Run

For time...

The CF7C Family in full force!

05.21.16 Saturday

--THE WOD--

12-10-8-6-4-2

Clean and Jerk (135/95)

*run 200m in between each set of clean and jerks 

Casey

05.20.16 Friday

--TEAM WOD--

(Teams of 2)

100 Cal Row

100 Power Snatch (75/55)

400m Partner Run (both together)

100 KBS (53/35)

100 Cal Row

For time...

***25 min cap

**one partner works at a time. The 400m is run together

05.19.16 Thursday

--THE WOD--

"Pat"

20 min amrap

5 Thrusters (155/105)

19 Wall Ball Situps

65 Double Unders 

5 Thrusters 

19 Burpees Over Bar

65 Double Unders

Pat

05.18.16 Wednesday

--THE WOD--

Part I

3 Rounds

30 seconds of Dynamic Push-ups 
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
60 seconds of Plank
Rest 30

Part II

4 Rounds

(3 min amrap)

12 Push-ups

8 Hang Power Cleans (135/95)

4 Pull-ups 

*rest 60 sec between

Coach Joel

05.17.16 Tuesday

--STRENGTH--

8-8-6-6

Front Squat

*work up in load 

--THE WOD--

3 Rounds

30 Wall Balls (20/14)

20 Hand Release Burpees

10 Box Jump Overs (30"/24")

For time...

Coach Van

05.16.16 Monday

--STRENGTH--

Every minute on the minute for 12 min:

1 Deadlift+2 Power Clean

*work up in load 

--THE WOD--

10 min amrap 

10 Push Press (115/75)

10 Overhead Plate Lunge (45/25)

200m Run

05.13.16 Friday

--TEAM WOD--

20 min amrap

80 Double Unders

60 Thrusters (95/65)

40 Pull-ups

20 Tire Flips

*one partner works at a time, share work as you would like

05.12.16 Thursday

--THE WOD--

Part I

3 Rounds

500m Row

400m run

*alternate with partners, rest will vary depending on group size

Part II

3 Rounds

15 Power Snatch (75/55)

15 Bar Over Burpees

For time...

Frank and Justin

05.11.16 Wednesday

--SWOD--

8-8-8-8

Bench Press

--THE WOD--

5 Rounds

10 Deadlifts (225/155)

15 Box Jump Overs 

For time...

Coach Vanessa

05.10.16 Tuesday

--SWOD--

3RM Back Squat

--THE WOD--

13 min amrap

26 Wall Balls (30/20)

26 Shoulder To Overhead (135/95)

26 Lateral Bar Hops

05.09.16 Monday

--SWOD--

10 min EMOTM

2 Power Cleans 

*working up in load

--THE WOD--

3 Rounds

15 Front Rack Lunge (115/75)

200m Run

30 Situps

For time...

Coach Cody and Gabe

05.07.16 Saturday

--FAREWELL WOD--

Our good friend Chris will be departing our gym to head home to Florida for good. Let's bid him farewell the best way we know how!

(Teams of 2)

20 min amrap

10 Clean And Jerk (135/95)

15 KBS (53/35)

20 Pull-ups 

*pace horse style, while one partner is working one partner is running 400m. After each run partners will switch and continue the amrap for their team while the other partner run. The switches happen until the amrap is over. 

Chris 

05.06.16 Friday

--TEAM WOD--

(Teams of 2)

60 Box Jump Overs (24"/20")

50 Bar Over Burpees

60 Sumo Deadlift High Pull (95/65)

60 Toes to Bar

60 Back Squat (95/65)

50 Bar Over Burpees

60 Box Jump Overs (24"/20")

For time...

**one partner works at a time 

*30 min time cap

Dom!

05.05.16 Thursday

--THE WOD--

20 min amrap

10 Hang Power Clean (155/105)

20 Situps

40 Double Unders 

10 10m sprints

The Meg Smith

05.04.16 Wednesday

--THE WOD--

Part I

3x500m row sprints 

*only get to rest while partners who are Sharing rowers do their sprints

Part II

3 Rounds

(3 min amraps)

15 Wall Balls (20/14)

30 Shoulder to Overhead (95/65)

*rest 1 min after each round

Amy!

05.03.16 Tuesday

--SWOD--

20 min to Establish a 5RM Back Squat

--THE WOD--

12 min amrap 

3 Squat Cleans (185/125)

6 Pull-ups

9 Push-ups 

The CF7C Patio being put to good use!

05.02.16 Monday

--SWOD--

10-10-10-10

Wide Grip Behind the Neck Press

--THE WOD--

50 Squats

25 V-ups

30 Power Snatch (115/75)

25 V-ups

50 Squats

For time....

Every body worked so hard during last Friday's partner WOD!

04.29.16 Friday

--TEAM WOD--

(Teams of 2)

2 Rounds

80 Wall Balls (20/14)

60 Burpees

40 Toes to Bar

20 Tire Flips (tires vary in load)

For time...

*25 min cap

***With a fun twist!

Tire flips anyone?

04.28.16 Thursday

--THE WOD--

20 min amrap

20 KB Sumo Deadlift High Pull (choose #)

20 Box Jumps (24"/20")

40 Double Unders

400m Run

Katy 

04.27.16 Wednesday

--SWOD--

4x8-10 Ring Dips

*use bands if needed

(Rest 90 sec between)

--THE WOD--

4 Rounds

15 Situps

10 Hang Power Clean (135/95)

15 Shoulder to Overhead

For time...

Kate

04.26.16 Tuesday

--SWOD--

1RM Paused Front Squat

*5 sec pause

-then 2x3@80%

--THE WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups 

For time...

--EXTRA CREDIT--

3x1:00min planks

*rest 90 sec between sets

04.25.26 Monday

--SWOD--

10 Min EMOTM

1 Deadlift+1 Squat Clean+ 1 Jerk

--THE WOD--

5 Rounds

10 Power Cleans (135/95)

15 Hand Release Push-ups 

For time...

Mando and Larry

04.22.16 Friday

--TEAM WOD--

(Teams of 2)

20 min amrap

30 Pull-ups 

25 Power Snatch (135/95)

30 Pull-ups 

25 Clean and Jerk (135/95)

30 KBS (53/35)

*one partner works at a time. While one partner is working the other is holding a plank position.

04.21.16 Thursday

--BIRTHDAY WOD--

"NINA"

Buy in: 27 Situps

4 Rounds

20 Overhead Plate Lunge (45/25)

27 Box Jump Overs (24"/20")

400m Run

For time...

Buy out: 27 Situps

(27 minute time cap)

Nina

04.20.16 Wednesday

--BIRTHDAY WOD--

"The Kyle"

15 min amrap

87 Double Unders 

4 Power Snatch (155/105)

20 Burpees

Kyle

04.19.16 Tuesday

CONGRATS FORMALLY TO OUR VERY OWN CASEY CAMPBELL AND COACH RICHARD FOR MAKING IT TO REGIONALS! WE ARE SO PROUD OF YOU BOTH! HAPPY TRAINING!

--SWOD--

5-5-5-5-5

Back Squat

--THE WOD--

3 Rounds

7 Deadlifts (245/165)

14 Push-ups 

Then...

3 Rounds

21 Toes to Bar

21 Wall Balls (20/14)

For time...

*18 min time cap

The morning shift

04.18.16 Monday

--SWOD--

5-5-5-5

Push Press

*heavy

--THE WOD--

9 min amrap

12 Front Squat (115/75)

9 Power Clean

6 Thrusters 

04.15.16 Friday

--TEAM WOD--

(Teams of 3)

Row 2,000m

*While one partner Static Deadlift Holds a bar loaded at (225/155) switch as needed

Then...

100 Wall Balls (20/14)

50 Push-ups

100 KBS (53/35)

------------------------------------------------

Help support our very own Coach Richard in his journey to regionals as he represents all of us at seven cities. 

We will be pre-selling the shirts starting Friday, April 15 through Friday, April 22 they will cost $25 in advance payable by cash or check made out to Richard. 

In CF7C style we would love to fill the stands with our love and support. 

Talk to Cody, Phil, or Richard to preorder yours.

04.13.16 Wednesday

--SWOD--

5-5-5-5-5

Bench Press

*heavy but perfect

--THE WOD--

10 min. Climb the Ladder:

4 Front Rack Lunge (135/95)

10 Hand Release Burpees

8 Front Rack Lunge

10 Hand Release Burpees

12 Front Rack Lunge

10 Hand Release Burpees

Etc....

Until you run out of time. Score is total reps completed

Work work work...

04.12.16 Tuesday

--SWOD--

1RM Paused Back Squat

*7 sec pause

--THE WOD--

12 min amrap

9 SDHP (115/75)

12 Toes To Bar

15 Sit-ups 

Justin

04.11.16 Monday

--SWOD--

10-10-10-10

Behind the Neck Strict Press

*wide grip

--THE WOD--

3 Rounds

400m Run

21 Hang Power Clean (95/65)

12 Pull-ups 

For time...

Fran

04.08.16 Friday

--TEAM WOD--

(Teams of 3)

150 Cal Row

100 Box Jumps (24"/20")

70 Clean and Jerk (135/95)

15 Rope Climbs

*30 min time cap

(One partner works at a time share the work)

Derek and Coach Becky

04.07.16 Thursday

--THE WOD--

5 Rounds

200m Run

20 Wall Balls (20/14)

20 Pull-ups 

For time...

04.06.16 Wednesday

--SWOD--

5-4-3-2-1

Deadlifts

--THE WOD--

14 min amrap

21 sit-ups 

14 10m Sprints

7 Hang Snatch (115/75)

04.05.16 Tuesday

--SWOD--

1RM Paused Front Squat

*7 sec pause (belts are allowed)

--THE WOD--

3 Rounds

15 Shoulder to Overhead (135/95)

15 Bar Over Burpees

For time...

04.04.16 Monday

--SWOD--

10-8-8-6-6

Seated Strict Press

*working up in load

--THE WOD--

12 min amrap

100 Double Unders

30 Plate Ground to Overhead (45/25)

25 Thrusters (95/65)

From Jennifer's Farewell WOD 

04.02.16 Saturday

--FAREWELL WOD--

"Farewell Jennifer"

(Teams of 3)

Buy in: Newberry hill partner run

60 Squat Clean (135/85)

35 Rope Climbs

60 Bar Over Burpees

For time...

Jennifer

04.01.16 Friday

--TEAM WOD--

(Teams of two)

20 min amrap

40 Shoulder to Overhead (185/125)

80 Double Unders

40 Pull-ups 

80 Double Unders

*advanced teams can do chest to bar pull-ups. One athlete from each team works at a time. Switch as needed.

A whole lot of strong athletes!

03.31.16 Thursday

--THE WOD--

"Nancy"

5 Rounds

400m Run

15 Overhead Squats (95/65)

For time...

**Cash Out (optional)

100 Sit-ups 

Not for time...

Kyle and Lauren

03.30.16 Wednesday

--SWOD--

5 x Max Reps Strict Pull-ups

*use bands and rings as necessary 

**rest 90 sec between sets

--THE WOD--

21-15-9

Deadlift (225/155)

Box Jumps (24"/20")

Wall Balls (20/14)

*15 min cap

Jose

03.29.16 Tuesday

--SWOD--

1RM Front Squat 

*paused 7 sec.

--then drop to 85%  and perform as many reps as possible

--THE WOD--

14 min amrap

200m run

21 Toes to Bar

14 Power Snatch (115/75)

Post 16.5 aftermath....

03.28.16 Monday

--SWOD--

2-2-2-1-1

Split Jerk

*work up to a heavy

--THE WOD--

5 Rounds

20 Push-ups

10 Hang Power Cleans (135/95)

For time...

Sindy

03.25.16 Friday

*THE LAST CROSSFIT OPEN WORKOUT HAS BEEN ANNOUNCED. WE WILL BE COMPLETING THE OPEN WORKOUT SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT.

--THE WOD--

"16.5"

21-18-15-12-9-6-3

Thrusters (95/65)

Burpees

For time...

(18 min time cap)

03.24.16 Thursday

--TEAM WOD--

(Teams of two)

100 Partner Wall Balls (20/14)

35 Over the Box Burpees (24/20)

75 Toes to Bar

35 Over the Box Burpees

100 Partner Wall Balls 

*20 min cap

Coach Becky

03.23.16 Wednesday

--SWOD--

5-5-5-5-5

Paused Bench Press

*2 sec pause on top of chest each rep

--THE WOD--

16 min amrap

Run 1200m

60 SDHP (95/65)

40 Push Press

20 Hand Release Push-ups 

03.22.16 Tuesday

--SWOD--

1RM Back Squat 

*paused 7 sec.

--then drop to 80% and perform as many reps as possible

--THE WOD--

4 Rounds

24 Double Unders

16 Pull-ups 

8 Power Cleans (185/125)

For time...

Justin

03.21.16 Monday

--SWOD--

2-2-2-2

Split Jerk

*heavy

--THE WOD--

3 Rounds of:

(4 min amrap)

14 Thrusters (95/65)

14 Sit-ups

*rest 1 min between rounds

03.18.16 Friday

*THE NEXT CROSSFIT OPEN WORKOUT HAS BEEN ANNOUNCED. WE WILL BE COMPLETING THE OPEN WORKOUT SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT.

--THE WOD--

"16.4ish"

55 Deadlift

55 Wall Balls

55 Cals Rowing

55 Handstand Push-ups 

*you can start in any order to keep us from bunching up on the rowers, unless you are doing 16.4 scored

03.17.16 Thursday

16.4 will be release at 5pm today! Who's excited?!

--TEAM WOD--

(Teams of 2)

20 min amrap 

400m Partner Med Ball Run (20/14)

50 KBS (53/35)

40 Overhead Plate Lunge (45/25)

30 Hand Release Burpees

*one person works at a time switch as you need.