CrossFit Seven

Monday WOD

Posted on30. Nov, 2009 by .

500m row
The Bear
500m row

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Friday WOD

Posted on27. Nov, 2009 by .

2 reps of Clean & Jerk at 75-80% 1rep max per Minute for 10 minutes.

Metcon

21-15-9
wall ball
pull up

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Wednesday WOD

Posted on25. Nov, 2009 by .

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

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Holiday Hours

Posted on24. Nov, 2009 by .

We will be open Wednesday, Thursday (1-class @ 9:30), Friday and Saturday.

Normal schedule except for turkey day!!! So come on out and bust a gut.

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Tuesday WOD

Posted on24. Nov, 2009 by .

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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