• 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...]

    Jul
    10

    7/10/14

    Run 400M
    Then 3 Rounds of:
    20 Box jumps (24/20)
    15 Ring rows
    10 Plate Ground to OH (20kg/10kg)
    Run 400M

    Jul
    09

    7/9/14

    BBG

    1) Clean from blocks (just above knee): 2rm – 2×2@90%

    2) BTN Jerk from blocks (drop every rep): 2rm – 2×2@90%

    Strength/Skill

    1a) 4X3 Bench Press – work to a 3rm, rest 90 sec.

    1b) 4XME Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

    Conditioning

    For time:

    Row 1K
    50′ HS Walk
    30 Thrusters 135/95#
    50′ HS Walk
    Row 1K

    Jul
    08

    7/8/14

    BBG

    Snatch: 2rm – 1×1@95%, 1×1@90%

    Strength

    Back Squat: 3rm, 1×3@95%, 1×3@90% – rest as needed

    Conditioning

    For time:

    Run 800m
    5 Rope Climbs 15′
    50 6″ Target Burpees
    5 Rope Climbs 15′
    Run 800m

    Jul
    07

    7/7/14

    BBG

    1) Clean & Jerk: 2rm – 1X1@ 95%, 1X1 @ 90%

    2) Jerk from blocks: 5 singles @ 100% of max from #1 + 5-10#

    Strength

    1a) 4X5 Behind the neck Push Press (Clean grip) – heaviest possible, rest 90 sec.

    1b) 3XME C2B Pull-ups – rest 90 sec.

    *Sequence ends on 4th set of PP.

    Conditioning

    For time:

    50 Double-Unders
    12 Muscle-Ups
    12 DB Shoulder to OH 60/40#
    50 Double-Unders
    9 Muscle-Ups
    9 DB Shoulder to OH 60/40#
    50 Double-Unders
    7 Muscle-Ups
    7 DB Shoulder to OH 60/40#

    Jul
    02

    7/2/14

    BBG

    1) Clean from blocks (just above knee): 2rm – 2×2@90%

    2) BTN Jerk from blocks (drop every rep): 2rm – 2×2@90%

    Strength/Skill

    1a) 4X3 Bench Press – work to a 3rm, rest 90 sec.

    1b) 4XME Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

    Conditioning

    3 rounds for total time of:

    Row 750m
    20 HSPU (Kipping is allowed – regionals standard)
    50 Double-Unders

    Rest 1:1

    Jul
    02

    7/1/14

    BBG

    Snatch: 2rm – 1×1@95%, 1×1@90%

    Strength

    Back Squat: 3rm, 1×3@95%, 1×3@90% – rest as needed

    Conditioning

    For time:

    30 Burpee Box Jumps 24/20″
    30 KB Clean & Jerks (2 hands) 24/16kg
    30 Burpee Box Jumps 24/20″

    Jun
    30

    6/30/14

    BBG

    1) Clean & Jerk: 2rm – 1X1@ 95%, 1X1 @ 90%

    2) Jerk from blocks: 5 singles @ 100% of max from #1 + 5-10#

    Strength

    1a) 4X5 Behind the neck Push Press (Clean grip) – heaviest possible, rest 90 sec.

    1b) 3XME C2B Pull-ups – rest 90 sec.

    *Sequence ends on 4th set of PP.

    Conditioning

    3 rounds for time of:

    Run 400m
    10 Muscle-Ups
    25 Wall Balls 20/14#