CrossFit Seven Cities - Just ConditioningJust ConditioningMetcon (Time)50 - Lunges 40 - Wall Balls (20/14) 30 - Assault Bike (Cal) 20 - Lateral Hops (Over Parallette) 10- Sprints (10m)
CrossFit Seven Cities - CrossFit Weightlifting Box Back Squat (3 x 12 reps @60%) At around 60% of most recenrt 1RM Back Squat Weighted Push-up (6-6-6) Work up in load. After each set of weighted pushups finish with 12-15 reps of Bodyweight only pushups. Renegade Row (8-8-8) 8-reps each…
CrossFit Seven Cities - Just ConditioningJust ConditioningMetcon (AMRAP - Reps)15 min amrap 10 Renegade Rows 10 Push-ups 50ft Ft DB Walking Lunge
CrossFit Seven Cities - Just ConditioningJust ConditioningMetcon (AMRAP - Reps)3 Rounds Row/Assault Bike 4 min *Rest 3 min Between Rounds For cals... Guy maintain 60+ RPM's Ladies maintain 50+ RPM's
CrossFit Seven Cities - CrossFit Workout of the day Metcon (Time) 3 Rounds 21 Power Snatch (75/55) 15 Toes To Bar 9 Strict Pullups For time... Core Metcon (No Measure) 4 Rounds :45 seconds Dynamic Elbow Planks rest :15 seconds :45 seconds Flutter Kicks rest :15 seconds Rest 1…
CrossFit Seven Cities - CrossFitWeightliftingSeated Shoulder Press (8-8-8-8)Work up in load of unbroken reps.Workout of the dayKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#
CrossFit Seven Cities - Just BarbellWeightliftingSumo Deadlift (3 x 10 reps )Use a working weight for each set after warming up.Barbell Glute Bridge (10-10-10)Working weight for each set.Pendlay Row (12-12-12)Use a working weight for each set.
CrossFit Seven Cities - CrossFit Workout of the day Metcon (Time) 21-15-9 Push Jerk (155/105) Toes To Bar then... 21-15-9 Deadlifts Sit-ups For total time...
CrossFit Seven Cities - Just ConditioningJust ConditioningMetcon (Time)3 Rounds 100 Single Unders 20 Push-ups 20 Squats 30 Crunches 20 Situps 20 Flutter Kicks 1 min plank 1 min Wall Sit For time...
CrossFit Seven Cities - CrossFit Team Workout Metcon (AMRAP - Rounds and Reps) Teams of 3 will complete: 24 min amrap (You go I go) 12/9 Cal Row/Assault Bike 9 Push-ups 6 Hang Squat Cleans (135/95) COMPARE TO 6.09.17