Saturday Class is Back!! 03.31.12

4 Rounds:

11 Thrusters (115/75)

11 over the bar burpees

For time…

Friday 03.30.12

7 Rounds:

7 Power Snatch (95/65)

7 Overhead Squats

7 Behind the neck push jerks

For time…

Thursday 03.29.12

800m run

25 ring dips

50 air squats

25 KBS (53/35)

400m run

25 ring dips

50 air squats

Wednesday 03.28.12

5 Rounds

12 Front Squats (135/95)

15 Burpees

For time…

Tuesday 03.27.12

Snatch Grip Deadlift

2-2-2-2-2


8 min AMRAP:

5 reps of (1 hang power clean, 1 squat clean) (135/95)

12 pushups

17 bar lateral hops

Monday 03.26.12

Happy Birthday Cristy!

"Criz'D"
(teams of two)
*400m fireman carry buy in
3 rounds
26 KBS each person (53/35)
28 partner wall balls (20/14)
*400m fireman carry buy out

Wounded Warrior 5K

Great job yesterday, runners! Congratulations to Paul Brown for completing his first 5K. What a great team of people to support him and all the members of the CF7C family!

 

Saturday 03.24.12

**Come out to VB tomorrow at 9:00 to cheer on the CF7C Team as they take on the Spartyka Wounded Warrior 5k. You can still sign up on race day, come support a great cause!


**Also, the Games competitors will be challenging themselves in the Open 12.5 WOD at Crossfit Rife in VB at 10:00. Come show your support!

Friday 03.23.12

12 min AMRAP:

3 Wall Walks
7 Deadlifts (185 / 135)
10 Toes-2-Bar

Thursday 03.22.12

Skill Work :

5 - 5 - 5 - 5 - 5
Hang Snatch (Touch and Go)


The MetCon:

21 - 15 - 9
Push Jerk (135/95)
Box Jump (30"/24")


Open Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100/65)
6 Chest to bar Pull-ups
9 Barbell Thrusters(100/65)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100/65)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100/65)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100/65)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100/65)
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Wednesday 03.21.12

7 Rounds:

7 Thruster (115/95)

7 Burpees

7 Pull ups

For time...

Enjoy!

Tuesday 03.20.12

3 - 3 - 3 - 3 - 3
Overhead Squat

The MetCon:

5 - 10 - 15
Backsquat (225 / 155)
Box Jump (30"/24")

"A man who has committed a mistake and doesn't correct it is committing another mistake."
- Confucius

Monday 03.19.12

"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who on June 25th, 2005,
was killed in Afghanistan while conducting combat operations, when the MH-47 helicopter he was aboard on a rescue mission crashed in the Kunar Province, Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." -Erin Taylor

St.Patricks Day 03.17.12

*Coach Van and Coach Cody will be competing at Compound CrossFit at 10am this morning feel free to come out and support.

-905 Live Oak Drive
Chesapeake, VA 23320

* We will also be hitting at wod around 2pm feel free to join us all are invited!

TGIF 03.16.12

18 Minute AMRAP:

15 Box Jumps (24"/20")
12 Push Press (115lb/75lb)
9 Toes 2 Bar

Thursday 03.15.12

3 Rounds:

18 Situps
12 KettleBell Swings (2pood/1.5pood)
6 Squat Clean Thrusters (115/75)

Coach Megans Birthday Throwdown

* Today is Coach Megan's Birthday the big 24, so this workout is inspired by her day of growing slightly older and wiser!

"Megan"
3 Deadlifts (315/225)
14 Overhead Plate Stepups (45/25)
24 Burpees
24 KBS (72/53)
800m run
24 Pullups
24 Wall Balls (20/14)
14 Overhead Plate Stepups (45/25)
3 Deadlifts (315/225)
for time...

-- There will be a group warmup as usual and then heats for the WOD will start every 3 minutes. Be sure not to miss joining your Coach in her birthday beatdown/extravaganza!!!

Tuesday 03.13.12

The burner:

15 Minute AMRAP
10 Ring pushups 20 V-Ups
30 Double Unders (3xsingles)

03.12.12 Monday

*CF7C did well at this weekends CF open WOD 12.3 throwdown. Be sure to join in next weekend don't miss out on the fun people!

"Klepto"
4 Rounds
27 Box Jumps (24"/20")
20 Burpees
11 SquatCleans(145lb/105lb)
for time...

No class today.... 03.10.12

Come out to CrossFit 757 and support all the CF7C competitors as they put it on the line for the Games Open WOD 12.3!!!!! Good luck guys!!!!!

Friday 03.09.12

The business:

21-18-15-12-9-6-3 reps of...
Shoulder to overhead (95/65)
MBC (20/14)
for time...

* The Games open WOD will be held this Saturday at CrossFit 757 come cheer on CF7C coaches Cody, Megan, Kenny, and Van as they throw down!

Wednesday 03.07.12

Today's chaos:

4 rounds
30 OHS (75/45)
400m run
for time...

--Cash Out--
*50 Pullups (Strict if you can)

Tuesday 02.06.12

Today's business:

15 min amrap
10 Deadlifts (155/115)
12 Box jumps (24"/20")
15 HR pushups

Monday 03.05.12

2x 400m Med Ball Run
--1 min rest between sets

Then...
5 Rounds:
5 Weighted Pushups
Ring Dips (max reps)

And then...
6min AMRAP:
Max reps Situps
(EMOTM 6 Burpees)

Rest Day...

Today is a rest day for most....
But not for CF7C, come join in at 2pm for the Games open wod 12.2!!!!

Saturday 03.03.12

No regular classes Saturday. The gym will be closed because Coaches Kenny and Van will be competing in The Games open WOD at CrossFit Unrivaled at 10am get out and support!

Thursday 03.01.12

--Our WOD--

60 Push Press(75/45)
60 situps
30 Toes to Bar
400m run
*12 min cap, if you finish before the time burpees until final timer
*burpees reps are your score,or total reps completed

--The Games Open WOD--
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
Max Reps Snatch (210/120)
*10 min timer complete as much of the WOD as you can or as much reps at the max weight.