10.31.15 Saturday

--THE WOD--

15 min amrap

15 Pullups 

15 V-ups

15 Power Snatch (75/55)

15 Box Jump Overs (24"/20")

10.30.15 Friday

--TEAM WOD--

"Maddy Cakes"

400m Partner Lunge

43 Hang Power Clean(155/105)

200m Partner Run

43 Burpees

200m Partner Run

43 Shoulder to Overhead

400m Partner Run

*partners will tag in and out on all the work with the exception of the partner runs which will be done together. For the lunges one athlete goes at a time and they can tag in and out. All other work is shared with one athlete working at a time. There is a 30 min cap to the workout.

Maddy Cakes

10.29.15 Thursday

--THE WOD--

20 min amrap

24 Double Unders

12 Overhead Squats (95/65)

9 Box Jumps (24"/20")

6 handstand Push-ups 

Melissa Is so fast the camera can't even catch her!

10.28.15 Wednesday

--SWOD--

2-2-2-2

Split Jerk

*heavy but perfect

--THE WOD--

8 min amrap

5 Power Snatch (135/95)

10 Toes to Bar

15 KBS (53/35)

--rest 2 min--

**After your rest you will complete what you did in the amrap for time. You will have two scores.

Red Shirt Tuesday!

10.27.15 Tuesday

--SWOD--

1RM Back Squat

*3 sec pause BELT IS ALLOWED

--THE WOD--

3 Rounds

10 Push Press (115/75)

20 Bar Over Burpees 

30 Wall Balls (20/14)

For time...

No excuses, work hard, we will get you there!

10.26.15 Monday

--SWOD--

1RM Paused Front Squat 

*paused 5 sec. In the bottom. If you have a belt, use it.

--THE WOD--

12 min amrap 

24 Power Clean (95/65)

16 Thrusters

8 Pullups 

What is CrossFit?

10.24.15 Saturday

--THE WOD--

"John"

20 min amrap

10 Toes to Bar

24 Thrusters (75/55)

10 Burpees

24 Double Unders 

10.23.15 Friday

--TEAM FRIDAY--

25 min amrap 

60 Hand Release Push-ups 

30 Power Snatch (115/75)

60 KBS (53/35)

30 Overhead Plate Lunges (45/25)

60 Sit-ups 

*one partner works at a time 

10.22.15 Thursday

--LUNG TRAINING--

800m Run

Rest 60 sec

800m Run

Rest 60 sec

Run 400m 

Rest 60 sec

Run 400m

--THE WOD--

5 Rounds

12 Shoulder to Overhead (135/95)

12 Chest to Bar Pullups

For time...

10.21.15 Wednesday

--SWOD--

4xMax Effort Ring Dips

*rest 90 sec between sets 

--THE WOD--

15 min amrap

10 Power Cleans (155/105)

20 Wall Balls (20/14)

30 Double Unders

10.20.15 Tuesday

--SWOD--

1RM Paused Back Squat

*5 sec in the bottom 

--THE WOD--

(HAPPY BIRTHDAY JAMIE!)

"Diane"

21-15-9

Deadlifts (225/155)

Handstand Push-ups 

For time...

10.19.15 Monday

--WHAT'S UP?--

*OCTOBER 21, COME DROP BY AND GET THAT BODYFAT TEST DONE. THEN BE SURE TO SIGN UP FOR OUR FALL/WINTER NUTRITION CHALLENGE

**OCTOBER 19TH IS OUR NEXT FUNDAMENTALS COURSE. IF YOU KNOW SOMEONE WHO IS INTERESTED HAVE THEM CONTACT US AT (crossfit7cities@yahoo.com) or call (757)215-6388

--SWOD--

1RM Paused Front Squat

*Pause 5 sec in the bottom NO BELT ALLOWED

--THE WOD--

21-15-9

Hang Squat Clean (115/75)

Box Over Burpees (20")

For time...

Get tested this week! Be sure to check out renaissanceperiodization.com and read up on diet in prep for our upcoming challenge!

10.16.15 Friday

--WHAT'S UP?--

*OCTOBER 21, COME DROP BY AND GET THAT BODYFAT TEST DONE. THEN BE SURE TO SIGN UP FOR OUR FALL/WINTER NUTRITION CHALLENGE

**OCTOBER 19TH IS OUR NEXT FUNDAMENTALS COURSE. IF YOU KNOW SOMEONE WHO IS INTERESTED HAVE THEM CONTACT US AT (crossfit7cities@yahoo.com) or call (757)215-6388

--TEAM WOD--

(Teams of 2)

20 min amrap

1,000m Row

40 Shoulder to Overhead (115/75)

30 10m Sprints

40 Sumo Deadlift High Pull

Lots of work going on in this picture!

10.15.15 Thursday

*OCTOBER 21, COME DROP BY AND GET THAT BODYFAT TEST DONE. THEN BE SURE TO SIGN UP FOR OUR FALL/WINTER NUTRITION CHALLENGE

--THE WOD--

"The Chief"

3 min amrap for 5 Rounds:

3 Power Cleans (135/95)

6 Push-ups 

9 Squats

*rest 1 min between

Tracy and Jon

10.14.15 Wednesday

--SWOD--

10 min EMOTM

5 Thrusters (135/95)

--THE WOD--

25 Power Snatch (95/65)

20 Pullups

25 Front Rack Lunge

20 Pullups

25 Thrusters 

20 Pullups 

For time...

*Advanced athletes do chest to bar Pullups 

Coach Richard getting interviewed after his heat.

10.13.15 Tuesday

--SWOD--

1RM Paused Back Squat

*7 sec in the bottom

--THE WOD--

4 Rounds

1 min max row cals

1 min max box jump overs (24"/20")

1 min max reps Wall Balls (20/14)

*rest 1 min between rounds

**your score is the total reps completed during the workout

Jamie at the Cascade classic 

10.12.15 Monday

--SWOD--

1RM Paused Front Squat

*pause for 7 sec In the bottom.

NO BELTS ALLOWED

--THE WOD--

14 min amrap

200m Run

15 Bar Over Burpees

50m Run

10 Power Cleans (185/125)

The crew from the Cascade Classic

10.09.15 Friday

-NO CLASS OR OPEN GYM THIS SATURDAY OCTOBER 10th. COME OUT AND SUPPORT OUR ATHLETES COMPETING AT THE CASCADE CLASSIC!

 

--TEAM WOD--

(Compare 05.22.15)

(Teams of two complete)

5 min amrap

Clean and Jerks (135/95)

*alternate between partners

Then...

5 min amrap 

Front Squats (135/95)

*alternate between partners

Then...

5 min amrap

Dynamic Pushups 

*alternate between partners

10.08.15 Thursday

--THE WOD--

Compare to 05.21.15

3 Rounds

800m Run

30 KBS (53/35)

20 Toes to Bar

For time...

10.07.15 Wednesday

--SWOD--

10-8-6-4-2

Push Press

*progress up in load each set

--THE WOD--

10 Power Snatch (135/95)

20 Double Unders 

8 Power Snatch

40 Double Unders

6 Power Snatch 

60 Double Unders

4 Power Snatch 

80 Double Unders

2 Power Snatch 

100 Double Unders

For time...

Derek 

10.06.15 Tuesday

--SWOD--

1RM Paused Back Squat 

*7 sec pause in the bottom

--THE WOD--

3 Rounds

25 Box Jump Overs (24"/20")

20 Burpees

10 Squat Cleans (135/95)

For time...

10.05.15 Monday

-NO CLASS THIS SATURDAY OCTOBER 10th. COME OUT AND SUPPORT OUR ATHLETES COMPETING AT THE CASCADE CLASSIC!

--SWOD--

1RM Paused Front Squat

*pause for 7 sec In the bottom.

NO BELTS ALLOWED

--THE WOD--

800m Run (2 laps)

30 Deadlifts (225/155)

50 Pullups

For time...

Matt

10.02.15 Friday

--TEAM WOD--

"Partner DT"

10 Rounds

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Shoulder to Overhead

For time...

*one person works at a time, split the workout as you would like

Megan, Jamie, and Nathan