Benchmarkapolooza!!!!

Today's training begins at 9am all athletes are welcome. Feel free to join in......IT'S GONNA BE FUN. Let's start the new year right!

Finally Friday!

"Coe"

10 Rounds

10 Thrusters (95/65)
10 Ring Pushups

for time...



*Coach Cody will be showing the UFC fights at his home tonight if anyone is interested in attending please make sure to let him know.  All CF7C members are invited!

Thursday......

Today's Fun:

3 Rounds

22 Pullups
32 KB Jerks (53/35)
(16 each arm)
for time ....

*Paleo Challenge starts in just a few days, is everyone ready?

Wednesday ....

--1-1-1-1-1
Snatch Balance

--10min amrap
7 Power Snatch (95/65)
8 Ring Dips
9 Box Jumps (30"/20")

Enjoy!!!

Helen is back!!!

Today's Benchmark:

"Helen"
3 Rounds
400m run
21 KB swings (53/35)
12 Pullups
for time...

Let's go!!!!

Merry Christmas!!!

Merry Christmas to everyone from CrossFit Seven Cities, hope everyone have a very enjoyable holiday. See everyone back on Monday. Classes may have to be cancelled on the 27th and 28th be sure to follow the blog to make sure you know the holiday schedule.

Friday

Today's Workout:

--3x this 5 min AMRAP:
(1 min rest between each round)

5 Power Cleans (135/95)
5 Over-the-bar Burpees
15 Situps

*This will be the last class before Christmas. There will be no class held on Saturday, 12/24. Merry Christmas!!

Thursday...

Just for fun......

Complete:
800m run
40 KB Swings (53/35)
60 Squats
400m run
20 KB swings (53/35)
30 Squats
15 Burpees

Let's get after it!!!

Wednesday...

-STRENGTH TRAINING-

1-1-1-1-1
Hang Squat Clean

-THE METCON-

8 min (amrap)
4 Chin ups
6 Pullups
8 Pushups
10 Box Jumps

3...2...1... Go!!!

Strength Day....

-STRENGTH TRAINING-

5-4-3-2-1
Push Press

-THE METCON-

12 min (amrap)
12 Situps
10 V-ups
12 Medicine Ball Cleans (20/14)

The Paleo Challenge is fast approaching make sure you tell your trainer if you are interested. This Challenges winner will be awarded a cash prize!

Back again...

She's back again....

"Cindy"

20 min (amrap)
5 Pullups
10 Pushups
15 Squats

Enjoy folks!!!

12 Days of Christmas For a Cure today!!!

Remember everyone the fundraiser wod will be held today at Hybrid CrossFit make it out and support something that is worth so much to a real warrior!!!

If you can't make the fundraiser classes still will continue as normal.

Today's wod:
"a secret"

Enjoy!!!

Friday...

Today's WOD:

10-8-6-4-2
2-4-6-8-10 reps of...
Squat Cleans (135/95)
Handstand Pushups
for time...

Enjoy!!!

Thursday...

Remember everyone the "12 Days of Christmas for a cure" workout is this Saturday. It is for a great cause and gonna be a lot of fun be sure if you can't make it out to Hybrid CrossFit To at least donate and help out a great person.

Today's WOD:

4 Rounds
12 Deadlift (185/135)
12 Toes to Bar
for time...

Enjoy!!!

Wednesday....

-The Strength-

Back Squat
5-4-3-2-1

-The Metcon-

10 min (Amrap)
7 KB Swings (72/53)
8 Pushups
9 Air Squats

Enjoy!!!

Something fun....

Today's WOD:

"Death by Clean and Jerk"

EMOTM- one C&J the first min.
two C&J the second min.
three C&J the third min.
Etc.....
Until you can't keep up with the clock.
The weights will be (135/95)

Enjoy!!!

Benchmark Monday...

Today's Fun:

"Nancy"
5 Rounds
400m run
15 Overhead Squats (95/65)

for time...

Enjoy....!

Finally Friday...

--Today's WOD--

20 min (amrap)

5 Power Cleans (115/75)
10 Hand Release Pushups
15 Situps

*Remember the gym will be closed Saturday, classes will resume Monday.

Enjoy!

Thursday...

Today's WOD:

30-20-10
Medicine Ball Cleans (20/14)
Ring Rows
KB Swings (53/35)
for time...

3...2...1...Go!!!

Hero WOD.....

Today workout is a Hero WOD and is also the main site workout. Be sure to compare your times with the CrossFit main site times in the comments.

"Wood"

5 Rounds
400m run
10 Burpee Box Jumps
10 Sumo Deadlift High Pull (95/65)
10 Thrusters (95/65)
Rest 1 min.

Enjoy!!!

Tuesday...

--Strength--

3-3-3-3-3
Overhead Squat

--The Metcon--

10 min. (amrap)

5 KB Push Press (each arm) (53/35)
10 Box Jumps
5 Burpees

Benchmark Monday...

Today's workout marks the return of

"ANGIE"

100 Pullups
100 Pushups
100 Situps
100 Squats
for time...

- complete each movement in order

Saturday...

Today's fun:

"outside WOD"

20-18-16-14-12-10-8-6-4-2
wall balls (20/14)

*do a 200m sprint in between each set of wall balls

3...2...1...go!!

Friday...

--The Strength--

2-2-2-1-1
Behind the neck split jerk

--The Metcon--

5 Rounds
10 HSPU
20 Goblet Squats (53/35)

*The 30 day December Challenge has begun, be sure to check out the info located on the blackboard in the back of the gym...