‘Nasty Girls’
3 RFT:
50 Squats
7 Ring Muscle-ups (Fx: 7 C2B Pull-ups + 7 Ring Dips)
10 Hang Power Cleans 135/95, Fx: 115/80)
Finisher:
EMOM 10, with a partner
Partner 1 = Rowing for Cals, Rx+: Bike Cals
Partner 2 = 1 Rope Climb, Rx+: Legless 15
Partners alternate every minute
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.
Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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10 RFT:
10 Box Jumps 24/20
10 KBS 24/16kg
200m Run
Finisher: Mobility as necessary for CF total
OR
Second metcon (for those not doing the CF Total on Sat):
14 min AMRAP:
14 Alternating DB Snatches 50/35, Fx: 35/20
14 ABMAT sit-ups
14 Burpees
14 Overhead DB Lunges (alternate DB to other arm after 7 reps) 50/35, Fx: 35/20
Bring A Friend September Challenge:
Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
20 Minutes to Establish a 1RM for each lift
*1 RM Snatch
*1 RM Clean and Jerk
Bring A Friend September Challenge:
Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
Strict Pull-ups
3 Sets of 10 Reps
Add Weight as needed
“Air Force”
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters 95/65, Fx: 75/55
20 Sumo Deadlift High Pull 95/65
20 S2OH 95/65
20 OH Squats 95/65
20 Front Squats 95/65
*Burpees start at 0:00
“TOP GUN” Option/RX+: 135/95
1 Mile Easy Run (aerobic conversational pace with a buddy! Max Olympic total tomorrow)
“The Ghost”
6 Rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest
3 Sets for Quality:
200m Suitcase Carry (100L/100R)
20 Single DB Row (10L/10R-ME)
20/17 Cal AAB
20 Hollow Rocks
AMRAP 3:
500 m Row
Max Hang Power Cleans 115/80, 95/65#
Rest 3:00
*repeat for 2 more rounds
Rx+ = 135/95#
*Scale to 400 for slower rowers
Teams of 2:
AMRAP 18:
100 Russian Kettlebell Swings 32/24 (Fx: 24/16)
75 Walking overhead lunges (use 1 dumbbell) 50/35 (Fx: 35/20)
50 Toes 2 Bar (Fx: V-sits)
25 Burpee Dumbbell Deadlift (use 2 dumbbells) 50/35 (Fx: 35/20) (Rx+70/50)
*One partner running while other partner completes AMRAP, alternate every 200m
Philippians 4:6-7
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
Stagger Large Classes by 2:00 or when rower is clear
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.
Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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AMRAP 10:
10 Handstand Pushup
30 Double Unders
10 Ring Dips, Fx: Box Dips
Rx+: Muscle Up Rings
Finisher: For Time:
1 Mile Run