Workout of the Day

A.K.A The "WOD"

Monday, July 6th 2020

Strength

Snatch Grip Deadlift

Every 2 Minutes for 6 sets
5 Snatch grip DLs
Increase weight every round)

Metcon

AMRAP
Minute 0 - 4
2 Rounds of
10 HSPUs
10 TTB
10 SDLHPs (95/65)
Minute 4 - 8
2 Rounds of
12 HSPUs
12 TTB
12 SDLHPs (95/65)
Minute 8 - 12
2 Rounds of
14 HSPUs
14 TTB
14 SDLHPs (95/65)
Minute 12 - 16
2 Rounds of
16 HSPUs
16 TTB
16 SDLHPs (95/65)
Minute 16 - 20
2 Rounds of
18 HSPUs
18 TTB
18 SDLHPs (95/65)


Go until you can't make a round
Everyone should modify so they are able to get past 2 rounds

Drop In

Saturday, July 4th 2020

Metcon

Freedom
With a vest (20/14)
For Time:
4 mile run
Every 4 minutes 10 burpee broad jumps


Drop In

Friday, July 3rd 2020

Strength

Overhead Squat
Work to Heavy Triple
3 OHS with 3 sec pause in hole

Metcon

Every 5 Minutes for 20 Minutes
500/450 meter row
10 Squat Cleans (155/105)
1 Minute Front Rack Hold (155/105)

Scale weight accordingly so you have at least 1 Min rest every round

Drop In

Thursday, July 2nd 2020

Strength

Supinated Bent Over Row
8,8,6,6,4,4
Pause 2 sec at top of pull

Metcon

For Time
30 - 20 - 10
Cals Bike
Pull-Ups
After every round:
Accumulate 1 minute deadlift hold (275/185)

Drop In

Wednesday, July 1st 2020

Strength

Core Strength
EMOM 12 Minutes
0:45 Hollow Rock Hold
0:45 Bear Hug Bag Hold (120/80)
0:45 Plank Hold
0:45 Superman Hold

Metcon

For Time
800 meter run
100 Lateral Box Jump Overs
800 meter run
200 Double Unders
800 meter run

Time Cap 26 Minutes


Drop In

Tuesday, June 30th 2020

Strength

Work to One TOUGH Set of:
10 Front Squats
Immediately into (no weight change)
10 Back Squats

Metcon

5 Rounds for Time
100' Single DB Overhead Walking Lunge (50/35) Alt Arm Every 25'
10 Single Arm Thruster (Left)
10 Single Arm Thruster (Right)

Drop In

Monday, June 29th 2020

Strength

Every 2:30 Minutes for 6 sets (15 min)
Hang Power Snatch + TnG Power Snatch
Immediately into...
3 Snatch Grip DL @ 6 sec negative

Metcon

Red Light Green Light
AMRAP 6 Min
6 Power Snatch (105/70)
6 Bar Facing Burpees Over Bar
Rest 3 Minutes
AMRAP 6 Min
6 Bar Facing Burpees Over Bar
6 Power Clean & Jerk (105/70)

Drop In

Saturday, June 27th 2020

Strength

Turkish Get Ups
4 sets of 4 (each arm)
Work up in weight


Metcon

5 Rounds for Tine
400 meter run
20 KB Swings (70/35)
20 KB Goblet Squats (70/35)

Drop In

Friday, June 26th 2020

Strength

Floor Press + Pull-Up
Supinated Grip Floor Press
6 x 4 @ 3 sec negative
Alternating with...
Strict Pull-Ups
6 x 6 @ 4 sec negative
Use band if necessary


Metcon

AMRAP 9 Min
3 Chest to Bar PU
3 SDLHPs (95/65)
6 Chest to Bar PU
6 SDLHPs (95/65)
9 Chest to Bar PU
9 SDLHPs (95/65)
Etc

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!