CrossFit Seven Cities - CrossFit Workout of the day Metcon (Time) 5 Rounds 400m run 15 KB Sumo Deadlift High Pull (53/35) 20 Situps For time...
CrossFit Seven Cities - CrossFit Team Workout Metcon (AMRAP - Rounds and Reps) Teams of 3 complete: 20 min amrap 12/9 Cal Bike or Row 9 Power Snatch (75/55) 6 Toes To Bar You go I go style. Each athlete must complete a full round before a switch can…
Make those hips great again!
Let's make those hips great again! Over the past few weeks I have had the pleasure of working a lot with and learning a lot from Dr. Brett Palmer of Pacific Physical therapy. Lately our topic of discussion has been on strengthening the stabilizers around the hip to make…
CrossFit Seven Cities - CrossFit Workout of the day Metcon (Time) "Filthy Fifty-ish" 50 Box Jump Overs (24"/20") 50 KBS (choose load) 50 Push Press (75/55) 50 Supermans 50 Jumping Squats 50 Burpees For time... COMPARE TO 01.19.17
CrossFit Seven Cities - CrossFit Weightlifting Back Rack Lunge (10-10-10-10) Work up to a heavy set. Try to beat last weeks number. Strongman 5 Rounds 150ft Sled Sprints *rest as needed between
CrossFit Seven Cities - CrossFit Workout of the day Metcon (Time) 10 Rounds 9 Power Clean (115/75) 30 Double Unders For time... Accessory 3 Rounds 15 V-ups then.... 45 seconds plank Rest 1 minute between rounds...
CrossFit Seven Cities - CrossFit Weightlifting Clean (1-rep ) 1 Clean Every minute on the minute for 10 minutes. Work up to a heavy set of 1-rep with perfect technique. (SQUAT CLEAN) Workout of the day Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups COMPARE TO 07.02.17
CrossFit Seven Cities - CrossFitMetconMetcon (AMRAP - Reps)100 Cal Assault Bike then.... 10 DB Snatch (50/35) 10 Box Jump Overs (24"/20") Scaled: Step Overs with (35/20)Metcon (Weight)"Clean Ladder" At 3..2..1.. Go athletes will have :50 seconds to complete their Clean. There will be a male and female lane. There will…
CrossFit Seven Cities - CrossFit Team Workout Metcon (AMRAP - Rounds and Reps) Teams of two: "Murphish" 30 min am rap 5 Pullups 10 Push-ups 15 Squats Partner not working will be running 400m while the other partner works on the amrap, Switch every 400m. IF YOU HAVE A…
CrossFit Seven Cities - CrossFitTeam WorkoutMetcon (Time)Teams of two complete: 30 Squat Cleans (185/125) 60 Reverse Grip Strict Pullups 90 Bar Facing Burpees For time...While one partner works the other is rowing or assault biking. Partners switch every 20/15 cals until the work is completed.