CrossFit Seven Cities - CrossFitTeam WorkoutMetcon (Time)Teams of 2 complete: 2 Rounds of: "Elizabeth" 21-15-9 Squat Clean (135/95) Ring Dips then... 2 Rounds 50 Straight leg Sit-ups 50/30 Cal Assault Bike/Row For total time...Teams of two complete the work. Switch Partners as needed.
CrossFit Seven Cities - CrossFitWorkout of the dayMetcon (AMRAP - Rounds and Reps)5 Rounds (3 min amrap each round) 3 Power Snatch (135/95) 6 Pull-ups 9 Box Jump Overs (24"/20") For rounds and reps.... *Rest 1 minute between roundsWorkout is scored like a single amrap. One running score the duration…
CrossFit Seven Cities - CrossFitWeightliftingPaused Back Squat (3-3-3)3 second pause first rep only.Bench Press (3-3-3)2 second pause on the chest each rep.Ring Rows (3 x 12-15 reps)Elevate your feet if more difficulty is needed. Add up the amount of total reps completed from the recommended reps.
CrossFit Seven Cities - CrossFit Workout of the day Metcon (AMRAP - Rounds and Reps) 14 min amrap 60 Double Unders 50 Wall Balls (20/14) 40 DB Snatch (choose #) 30 Toes to Bar 20 Push-ups Core 3 sets: 1 minute side plank (each side) *Rest as needed between…
CrossFit Seven Cities - CrossFit Weightlifting Push Press (6-6-6-6-6-6) Every 90 seconds for 6 sets Perform 6-reps. Work up to a heavy-ish set for the day. Workout of the day Metcon (Time) 20-15-10 Clean and Jerk 135/95 *run 400m after each round of Clean and Jerks (COMPARE TO 11.14.2016)
CrossFit Seven Cities - CrossFit Workout of the day Metcon (Time) 8 Rounds of: "Strict Cindy" 5 Strict Pullups 10 Push-ups 15 Squats followed by... 5 Rounds 7 OHS (95/65) 28 Double Unders For total time...
CrossFit Seven Cities - CrossFit Team Workout Metcon (AMRAP - Rounds and Reps) Teams of 2 complete: 20 min amrap 4 rounds Of "DT" 40 Cal Row/Assault Bike "DT" 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerk
CrossFit Seven Cities - CrossFit Workout of the day Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
CrossFit Seven Cities - CrossFitWeightliftingBack Squat (3-3-3)Heavy set of 3-reps for the day.Bench Press (6-6-6)Work up in load.Dumbbell/Kettle Bell Row (10-10-10)These are done while supporting your self on a box. 10-reps each arm.
CrossFit Seven Cities - CrossFitWeightliftingPush Press (8-8-8-8-8-8)Every 90 seconds for 6 sets Perform 8-reps. Work up to a heavy-ish set for the day. Try to beat last weeks load by 5#Workout of the dayMetcon (AMRAP - Reps)5 min EMOTM 10 Power Snatch (75/55) Max Push-ups then... 5 min EMOTM 10…