• CrossFit

    Welcome to CrossFit 607

    The CrossFit Games motto is "The only way to win is to do more work faster." You may not be in it to "win," but I bet you want to be "better," so for the general CrossFitter, I would change the motto to "The only way to be better is to do more work faster." … [Read More...]

    Oct
    16

    10/16/14

    10 Minute AMRAP:

    20 KB Snatch (10L,10R) (55/35)
    200′ Shuttle Run (50′ down, 50″ back)
    20 KBS (55/35)
    200′ Shuttle Run

    Oct
    15

    10/15/14

    Competition:

    BB Cycling

    1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    Strength/Skill

    1a) 4X5 Back Squats – work to a 5rm – rest 2:00

    1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

    Conditioning

    Courtesy of Daniel Tyminski…

    EMOM for 15 minutes:

    15/12 Calorie Row (ladies 12 calories)
    8 Snatches (full) 135/95#
    40 Double-Unders

    *Alternate each movement each minute.

    Streamline:

    BBG:

    4X5 Back Squats – work to a 5rm

    Conditioning:

    EMOM for 15 minutes:

    10 TTB
    8 Snatches (full) 135/95#
    40 Double-Unders

    Oct
    14

    10/14/14

    Competitor:

    BBG

    1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

    2) 5X2 Jerk from blocks – heaviest possible, rest as needed

    BB Cycling/Midline

    1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    4 Rounds:

    Run 400
    8 Deadlifts (225/155)

    Streamline:
    BBG:
    5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES

    Conditioning:
    4 Rounds:

    Run 400
    8 Deadlifts (225/155)

    Oct
    13

    10/13/14

    Competitor:

    BBG

    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

    BB Cycling/Midline

    1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    1b) 4X60 second ME Strict TTB – rest 90 sec.

    Conditioning

    EMOM for 12:00-

    10 Wall Balls 20/14#

    In the remainder of each minute:

    ME Burpees

    *Score is total Burpees.

    Streamline:

    BBG:
    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee

    Conditioning:
    EMOM for 12:00-

    8 Wall Balls 20/14#

    In the remainder of each minute:

    ME Burpees

    *Score is total Burpees.

    Oct
    11

    10/11/14

    BBG

    1) 5X1 Snatch – work to a max for the day, rest as needed

    2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

    Strength

    4X5 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – heaviest possible, rest as needed

    Partner WOD TBD

    Oct
    10

    10/10/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X5 – work to a 5RM, rest as needed

    2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

    Strength/Skill

    *Sequence ends on 4th set of C2B.

    1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00

    1b) 3X10 Reverse Hypers – heavy, rest 2:00

    Conditioning

    10:00 AMRAP of:

    3 MU
    5 Shoulder to Overhead 155/105#
    7 OHS 155/105#

    Streamline:

    BBG:

    Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

    Conditioning:

    10:00 AMRAP of:

    3 MU
    5 Shoulder to Overhead 135/95#
    7 OHS 135/95#

    Oct
    09

    10/9/14

    3 Rounds

    10 Box Jumps
    15 KBS
    20 Sit-ups