CrossFit Seven Cities - Just Conditioning Just Conditioning Metcon (No Measure) 4 Rounds 1 minute Elbow Plank 1 minute DB Strict Press 1 minute Lunge to Sprint 50ft
CrossFit Seven Cities - Just ConditioningJust ConditioningMetcon (AMRAP - Reps)Circuit #1 2 Rounds 60 seconds Assault Bike/Row Cals 60 seconds Burpees Over Object rest 60 seconds then... Circuit #2 2 Rounds 60 seconds Mountain Climber reps 60 seconds Wall Sit rest 60 seconds then... Circuit #3 60 seconds Elbow Plank…
CrossFit Seven Cities - CrossFit Workout of the day Metcon (AMRAP - Rounds and Reps) 17 min amrap 7 Hang Power Snatch (115/75) 14 Box Jump Overs (24"/20") 35 Double Unders
CrossFit Seven Cities - CrossFit Weightlifting Back Squat (1-1-1) Work up to a heavy single. Focus on good depth and a great form. DO NOT WORK UP IN LOAD IF THESE ARE NOT MAINTAINED. Half Kneeling Press (10-10-10) Weighted Push-up (6-6-6) Work up in load. Use a partner to…
CrossFit Seven Cities - CrossFit Weightlifting Metcon Metcon (Time) 8 Rounds 10 Wall Balls (20/14) 10 Pullups For time... COMPARE TO 11.1.2016 Core Metcon (No Measure) "TABATA" Bottom Balance (:20 seconds of work/ :10 seconds of rest x 8 Rounds) Metcon (AMRAP - Reps) "TABATA" V-ups For reps...
CrossFit Seven Cities - CrossFit Weightlifting Push Press (3-3-3-3-3-3-3) Every 90 seconds for 7 sets: Work up in load with good technique! Workout of the day Metcon (AMRAP - Reps) 7 min (amrap) 3 Front Squat (135/95) 3 Bar Over Burpees 6 Front Squat 6 Bar Over Burpees 9…
CrossFit Seven Cities - CrossFitWorkout of the dayCrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24" / 20"
CrossFit Seven Cities - CrossFit Team Workout Metcon (Time) (Teams of 2) 200 Double Unders 800m Partner Medicine Ball Run (20/14) 80 Shoulder to Overhead (95/65) 100 Air Squats 80 Power Cleans 800m Partner Medicine Ball Run 200 Double Unders For time...
CrossFit Seven Cities - CrossFitWorkout of the dayMetcon (AMRAP - Reps)4 Rounds 1 min Assault Bike Cals 1 min KB Swings (53/35) 1 min DB Burpee Step Overs (choose #) 1 min Wall Ball Situps *Rest 1 min between rounds
CrossFit Seven Cities - CrossFit Weightlifting Paused Back Squat (3-3-3) 3 second pause each rep Single Arm Dumbell Press (10-10-10) These are completed in a seated position on a box or bench. Reverse Grip Pull-ups (3 x 8-12 reps) Use bands and rings as needed to completed to prescribed…