Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

Performance 11/12/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski/jump rope 10 KB Swings 15sec Goblet squat hold Squat Clean and Jerk (15min to build from 50%) 1 Clean Pull 1 HSC 2 Push Jerks Metcon (Time) 2 rounds: 150 DU/ 250 Singles 25 HSPU 20 Power Cleans 135/9512min CAP

Click for Full Workout

720 Strength 11/12/19

720 Athletics – Strength View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Squat Clean and Jerk 2 Squat Cleans + 2 Push Jerks – build to a heavy in 10 min, then 10% x 5 sets Push Press (5×5 70%) Back…

Click for Full Workout

Performance 11/11/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Run/Bike/Row/SKi 2 wall walks 6-8 Elevator Pushups Gymnastics 10min EMOM: 1. 8-10 Pullups/C2B Adv:3-5 Bar MU 2. 50ft Plate seal drag Metcon (Time) E4min x 4 sets: 250m/200m Row Sprint 8 BBJO 24/20″Score Slowest set

Click for Full Workout

Meritage Corporate Class 11/11/19

720 Athletics – Meritage Corporate Class View Public Whiteboard

Click for Full Workout

Conditioning 11/10/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 2min row/bike/run/ski/jump rope 10 Goblet Squats Metcon (No Measure) 24min AMRAP: 9/6 Cal Row 9 Burpee Pullup 18 Reverse lunge to Russian step up 100ft KB Bear Crawl Drag (heavy)

Click for Full Workout

720 Strength 11/9/19

720 Athletics – Strength View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Squat Clean and Jerk EMOM x 6 – around 50% of 1RM C&J 6 Hang Squat Clean & 1 Push Jerk 5 Hang Squat Cleans + 2 Push Jerks…

Click for Full Workout

Bring a friend!

720 Athletics – Performance View Public Whiteboard Metcon (AMRAP – Reps) 5 Min AMRAP x 5 Stations: MAX reps: 50ft. Low Sled Push 95/70 MAX reps: TGU 24/16 Alt rounds w/ partner: 12 DB Snatches 45/25 36 DU MAX reps: Sandbag Over Shoulder 100/75 MAX reps: 40m Farmer Carry AHAP2min rest btwn stations. Partners alternate…

Click for Full Workout

Meritage Corporate Class 11/8/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 2min row/bike/run/ski/jump rope 5 Elevator pushups 15 Banded High Pulls Metcon (No Measure) 6min AMRAP x 3 sets 16 Cal Air runner 10 Box Dips 16 Cal Ski 10 DB SDLHP *rest 3min b/t sets

Click for Full Workout

CROSSFIT OPEN WOD 20.5

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2 rounds: 8 Cal Row 10 Scap Pullups 5 Kipping Swings 5 Single DB Thrusters @23X1 20.5: Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap:…

Click for Full Workout

Performance 11/7/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2min Single unders 5/5 KB or DB Windmills 5 Burpee Broad jumps Metcon (No Measure) EMOM x 25min: 1. 10/7 Cal Row Sprint 2. 100-150ft broad jump complex (Single-Double-Single- Double) 3. 30-40sec Hollow Hang 4. 8/8 SA DB OH Box Squat 5. 45sec Easy AB

Click for Full Workout

Conditioning 11/7/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 60sec AB 10 Jumping Squats 2 Wall walks Metcon (No Measure) A. 5 Rounds: 50 DU/SU 12 KB Swings 12 DB Push Press 12 Box Jump overs 12 Knee tucks/ T2B B. 5min AMRAP: 20 Russian Twist (Plate) 10/10 SA KB/DB Situp to OH

Click for Full Workout

Performance 11/6/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski/jump rope 10 KB Swings 2 wall walks- 5sec holds Squat Clean EMOM x 4: 1 Power Clean + 1 Hang Squat Clean @77.5% Power Snatch EMOM x 4: 1 Power Snatch + 1 OHS @77.5% Metcon (No Measure) 3 sets: 8/8 SA-SL Rear…

Click for Full Workout