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!!!!!