Workouts

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

"Nightmare on Curtis St."

CrossFit 720 – CrossFit View Public Whiteboard Metcon (Time) Partner WOD (split 50/50) BUY IN: 650m plate carry run (45/25#) then… 4 rounds: 25 Deadlift (185/ 125#) 60 Air Squats then… 3 rounds: 20 Strict press (95/ 65#) 20 Burpees OTB then… CASH OUT: 50 pullups/ ADV: C2B **30min time cap**

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"Nightmare on Curtis St."

CrossFit 720 – CrossFit View Public Whiteboard Metcon (Time) Partner WOD (split 50/50) BUY IN: 650m plate carry run (45/25#) then… 4 rounds: 25 Deadlift (185/ 125#) 60 Air Squats then… 3 rounds: 20 Strict press (95/ 65#) 20 Burpees OTB then… CASH OUT: 50 pullups/ ADV: C2B **30min time cap**

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07/31/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 650m Run W/ PVC PIPE: 10 Pass Throughs 10 Around the World (ea. side) 10 OHS (W/ 5SEC. HOLD @ BOTTOM) 10 Leg Swings (ea. front2back/side2side) Ring of Fire (once or twice around the circle) Metcon (Time) 70 Du’s (90 sec du work) 60 Lunges 50…

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07/30/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 400m row 10 Candlesticks 30 Sec. Handstand Hold 10 Kipping Swings on Rings 10 t2 Rings 10 Ring Rows Handstand Holds 2 Rounds: 45 Sec. Handstand Holds (nose/toes to wall) 20 weighted sit ups or 10 strict t2b 2 Rounds: 15 Ring Push-Ups 10 Elevated Ring…

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07/29/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) High Knees (down & back) Butt Kicks (down & back) Bear Crawls (down & back 10 Mountain Climbers 10 Jumping Squats 10 Push Ups Snatch (HH + Hang + Muscle Snatch) 4 Sets: Bar, 5’s, 10’s, 15’s Working on Hip Thrust/Shrug/Bar Path Metcon (Time) 4 Rounds:…

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07/28/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 2 Rounds 150m Run 10 Partner Rugby toss 10 Partner med Ball throw (from sit ups) 10 Burpees over Partner Ring Dips 3 rounds or 10-12min complete: 5 Ring Dips 33X1 5 Pull-Ups 30×2 10 Pistols 20 Sec. freestanding Handstand Hold Metcon (Time) 21-15-9 Push Press…

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07/27/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 400m Run 10 kipping swings 10 Push Ups 10 Air Squats 10 Good Mornings w/ band 30 Sec. Hanstand Hold Snatch Pull + Power Snatch (15 Min. build up to Heavy Single) Isabel (Time) For Time: 30 Snatches, 135# / 95#

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Saturday WOD

CrossFit 720 – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 5 Rounds: (Split reps equally) 36 Kettlebell Swings (24/16) 36 Push Ups 36 Ball Slams (30/20) 36 Goblet Squats (24/16) 800m Run (400m ea.)

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7/24/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 400m run 10 burpee broad jumps 10 weighted sit-ups Muscle-ups (10 min amrap at steady pace) Muscle ups x 3-6 reps weighted plank x 45-60 sec Handstand hold x 45-60 sec Metcon (Time) 3 Rounds 10 Deadlifts (275,185#) 30ft Handstand Walk or 180 degree box walk…

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7/23/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 15 cal row 10 kb swings 10 v-up, bring feet to kb 5 push-outs against the wall (hold each one for 5 sec) Farmers Carry (3 rounds: 90 feet (32,24kg) ) Handstand walk – 30 feet Ring V-outs x [email protected] tempo Metcon (Time) 60 Cal Row…

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7/22/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 10 burpee broad jumps bear crawl down and back crab walk down and back Squat Clean (E2MOM for 10min, 1.1.1(rest 10sec b/t sets)) start at 60% and build to 75% Metcon (Time) 3 rounds 10 Thrusters (95,65#) Adv(135,95#) 30 Double Unders 15 Sit-ups

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7/21/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 200m run 10 push-ups 150m run 30 sec plank hold 5 ring pull-ups Shoot Throughs (3 rounds, 5 reps ) Plank pike ups, feet on wallball x 10 Reverse Grip strict pull-ups x 5 Metcon (Time) 1 mile run 50 Ring Dips 50 Pull-ups *20 min…

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