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.