Workout of the Day

A.K.A The "WOD"

Friday, July 19th 2019

Strength

Snatch Grip RDL
Every 3 Minutes
4 @ 4 sec negative

Metcon

AMRAP 8 MIN
8 DL (275/185)
30 Double Unders
8 Chest to Bar Pull-Ups

Drop In

Thursday, July 18th 2019

Strength

Tempo Bench Press
4 sets of 6 @ 4 sec negative
Working across in weight for all sets

Metcon

4 Rounds for Time
20 Wallballs (12’/10’) (20lbs/14lbs)
400 meter run
20 Toe to Bar

Timecap 20 Minutes

Drop In

Wednesday, July 17th 2019

Strength

Find a Heavy Complex
3 Power Cleans (TnG) + 1 Push Press

Strength

Find a Heavy Complex
2 Power Clean (TnG) + 2 Split Jerks

Metcon

For Time
500 meter row
3 Rounds DT
12 DL (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder Overhead (155/105)
500 meter row

Drop In

Tuesday, July 16th 2019

Metcon

EMOM 5 Rounds
Minute 1: 10 Ring Push-Ups
Minute 2: 8 Strict Pull-Ups
Minute 3: 40 sec Wall Sit with Goblet Hold (50/35)
Minute 4: 6 Strict HSPUs
Minute 5: 40 sec Hanging L-Sit Hold

Drop In

Monday, July 15th 2019

Strength

Work to Heavy
Back Rack Push Press + 3 Overhead Squats

Metcon

For Time
21 - 15 - 9
Overhead Squats (115/85, 135/95, 155/105)
Bar Facing Burpees Over Bar

Timecap 8 minutes

Drop In

Saturday, July 13th 2019

Metcon

Teams of Two
100 KB Swings (70/50) switch as needed
Partner 1 400m run
Partner 2 KB Goblet Squat Hold
75 Goblet Squats (70/50)
Partner 2 400m run
Partner 1 KB Goblet Squat Hold
50 Single Arm KB S2O (70/50)
Partner 1 400m run
Partner 2 KB Goblet Squat Hold
25 KB Snatches (70/50)
Partner 2 400m run
Partner 1 KB Goblet Squat Hold
50 Single Arm KB S2O (70/50)
Partner 1 400m run
Partner 2 KB Goblet Squat Hold
75 Goblet Squats (70/50)
Partner 2 400 meter run
Partner 1 KB Goblet Squat Hold
100 KB Swings (70/50)

Drop In

Friday, July 12th 2019

Strength

Squat Cleans
Set Every 2 Minutes
6 @ 60%
4 @ 70%
3 @ 75%

5 @ 70%
3 @ 80%
2 @ 85%

Metcon

The Devil’s Thruster
15 - 12 - 9
Devils Press + Thruster (50s/35s)
Bar Muscle Ups

Drop In

Thursday, July 11th 2019

Skill

Sprints
800 meter run
Rest 4 minutes
400 meter sprint
Rest 2 minutes
4 x 200 meter sprints
Rest 1 minute between sprints

Cashout

Accumulate 4 minutes Plank Hold
Every 15 seconds do 4 (2 each leg) knee to Elbow
Accumulate 4 minutes Superman Hold Flutter kicks

Drop In

Wednesday, July 10th 2019

Strength

Hang Snatch Complex
Work to Heavy
High Hang Snatch + Low Hang Snatch

Metcon

Every 5 Minutes for 15 Minutes
20/18 Cal Row
15 Power Snatches (115/105)
15 Burpees Over Rower

Score is slowest round

Drop In

30 Day Guarantee

Start your 30 day experience at CrossFit 701

We believe so much in our program that if you attend a month of our classes and are not satisfied we will refund the full price of your membership. No long term contracts or cancellation fees. Fill out the form to get started today!