Workout of the Day

A.K.A The "WOD"

Tuesday, November 12th 2019

Strength

Deadlifts
EMOM 12
2 DL @ 75-80%

Metcon

4 Rounds For Time
40 DU
12 HSPU
24 Deadlifts (155/105)

Drop In

Monday, November 11th 2019

Metcon

31 Heroes
AMRAP 31 (With a Partner)
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*Partner is doing 500m Row

One partner is working through AMRAP while the other partner is rowing. Once rowing partner is done you switch and pick up wherever the other partner left off at

Drop In

Thursday, November 7th 2019

Strength

Deadlifts
EOMOM 14 (7)
4 Deadlifts
immediately into..
10 Plate Front Raises

Metcon

AMRAP 7
32 Mountain Climbers
16 Deadlifts (185/125)
8 Ring Dips

Drop In

Wednesday, November 6th 2019

Strength

Sotts Press
In 8 minutes find heavy 3

Strength

Squat Snatch
4 x 2
Climbing in weight during doubles
Not TnG Reps

Metcon

For Time:
10 Snatch (95/65)
10 Bar Facing Burpees
8 Snatch (135/95)
8 Bar Facing Burpees
6 Snatch (155/105)
6 Bar Facing Burpees
4 Snatch (165/115)
4 Bar Facing Burpees
2 Snatch (185/135)
2 Bar Facing Burpees

Drop In

Tuesday, November 5th 2019

Skill

Gymnastics Skill Work
0:00 - 5:00 - Pull Up Variations (strict, ctb, butterfly)
5:00 - 10:00 - HS Variation (holds, hspu, hs walk)
10:00 - 15:00 - Muscle Ups (Ring and/or Bar)

Metcon

For Time:
6-9-12-15-18-21
Cal Row
Chest to Bar Pull Ups

Drop In

Monday, November 4th 2019

Strength

Back Squats
4 x 5
*Same weight across 80-85%
with..
4 x 15 Banded Face Pulls

Metcon

3 RFT
30' Double DB Front Rack Walking Lunge (50/35)
12 V Ups
30' Double DB Front Rack Walking Lunge (50/35)
15 Double DB Front Rack Squats (50/35)

Drop In

Friday, November 1st 2019

Metcon

EMOM 20
Min 1: 15/12 cal Row
Min 2: 5-10 Strict Pull Ups
Min 3: Side Plank (:20 each side)
Min 4: 12 Shuttle Jogs (25')

Cashout


Stretch as a Class

Drop In

Thursday, October 31st 2019

Strength

Hang Power Snatch
Build to heavy double in 10 Min

Metcon

3, 4-Min AMRAPs
AMRAP 4
10 Hang Power Snatch (95/65)
12/10 cal Bike
14 HR Push Ups
Rest 2 Min

Drop In

Wednesday, October 30th 2019

Strength

Bulgarian Split Squats
4 x 6 reps each Leg
Climbing in weight each set

Metcon

AMRAP 14
40 DU
30 Wall balls (20/14) (10/9)
20 TTB
10 Alt DB Snatches (70/50)

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!