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cody@crossfitsevencities.com
3 hours 58 minutes ago

Team Friday

Metcon (Time)

 

Choose your Adventure

Teams of TWO

200 Double Unders

180 Cal Row/Bike/Erg

150 WallBalls

100 Clean and Jerks

 

Recommended Loading:

cody@crossfitsevencities.com
1 day ago

Resistance

Every 3 Minutes for 4 Sets

A1: Single Arm Landmine Row

8-10 Reps/ Side

A2: Single Arm Floor Press

7-9 Reps/ Side

Working up each set

cody@crossfitsevencities.com
2 days 1 hour ago

Resistance

Every 3:00 Minutes x 4 Sets

A1: Single Arm KB/DB Push Press w/Negative (Tempo 2 Seconds Down x 6 Reps/side)

Working up each set

A2: KB/DB Hip Thrust

cody@crossfitsevencities.com
3 days ago

Resistance

Deficit Deadlift

4 Sets x 6 Reps

Tempo: 3/0/2/0

Warm Up: 2 Sets x 3 Reps, 1 Set x 4 Reps (No Rest)

Working up each set

 

Work off a 45/35lbs Plate

cody@crossfitsevencities.com
3 days 23 hours ago

Resistance

Box Box Squat

3 Sets x 8 Reps (At a working weight)

Tempo 0/0/2/0

Working up Each Set

Warm Up: 2 Sets x 3 Reps, 1 Sets x 5 Reps (No Rest)

cody@crossfitsevencities.com
5 days 23 hours ago

Resistance

A: Max Strict Pull Ups

Make 2 Attempts on a Max Set of Strict Pull Ups or Ring Rows

 

B1: Curls 

3 Sets x 12-15 Reps

Banded/ Barbell/ DB Curls

cody@crossfitsevencities.com
6 days 21 hours ago

Metcon (Time)

Teams of Two

16 Rounds

20 WallBalls

8 Hang Power Snatch

 

Recommended Loading

Ladies: 75lbs/14lbs WB

Guys: 105lbs/20lbs WB

 

cody@crossfitsevencities.com
1 week ago

Resistance

3 Sets:

A1: Single Arm Landmine Row

10-12 Reps/Arm

 

A2: Single Arm DB Floor Press

10-12 Reps/Arm

Working up each set

cody@crossfitsevencities.com
1 week 1 day ago

Resistance

Press Complex

Every 3:30 x 4 Sets

A1: Alternating Arnold Press + Double DB Push Press

8 Alternating KB/DB Arnold Press + 6 Double DB Push Press

Image
Reverse Dietting Blog
cody@crossfitsevencities.com
1 week 2 days ago

Reverse dieting was a magical myth to me at first.

 

One that I had only read about.

 

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