Tag Archive for: THE SEVEN

We’re on a Holiday Schedule today! And just like we do every year we will have three different workouts for the three different classes

WORKOUTS for Monday 7/4/2022

9am “LUMBERJACK 20”

20 deadlifts, 60/88/125kg
400m run
20 kettlebell swings, 16/24/32kg
400m run
20 overhead squats, 20/35/52kg
400m run
20 burpees
400m run
20 chest-to-bar pullups
400m run
20 box jumps, 12/20/24″
400m run
20 dumbbell squat cleans, 2×20/35/50lbs
400m run

10am “THE SEVEN”

Seven rounds for time of:
7 handstand pushups
7 thrusters, 29/43/61kg
7 knees-to-elbows
7 deadlifts, 55/78/112kg
7 burpees
7 kettlebell swings, 16/24/32kg
7 chest-to-bar pullups

11am “RANKEL”

AMRAP in 20 minutes:
6 deadlifts, 43/70/102kg
7 burpee-pullups

Post results to whiteboard!

WATCH:

CrossFit WOD for Saturday, August 17th

With a partner complete 14 rounds for time:
7 HSPU
7 thruster
7 k2e
7 deadlift
7 burpees
kbs
7 pull-ups

Alternate each exercise with a partner until you complete 14 total rounds together. (Athlete A does 7 HSPU, Athlete B does 7 thrusters, Athlete A does 7 knees-to-elbows, etc)

Post time to whiteboard.

CrossFit WOD for Sunday, August 18th

50-40-30-20-10 reps for time:
calories
chest-to-bar

YOU GO, I GO. One athlete working at a time. Post time to whiteboard.

ARTICLES

CrossFit WOD for Sunday 5/14

Teams of 2

for time:
1 overhead walk around block 20/15kg
1 plate to chest walk around block
100 alternating burpees onto plates
100 alternating ground-to-overhead with plate
100 alternating plate squats
100 alternating ground-to-overhead with plate
100 alternating burpees onto plate
1 overhead plate walk around block
1 plate to chest walk around block

Post time to whiteboard! Wish the moms in your life a happy day!

HellaFit WOD

A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Competitive Exercise WOD

“The Seven”

Seven rounds for time of:
7 handstand push-ups
7 thruster, 61/43kg
7 knees-to-elbows
7 deadlifts, 111/78kg
7 burpees
7 kettlebell swings, 32/24kg
7 pull-ups