Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

05/01/2015

CrossFit 720 – CrossFit View Public Whiteboard Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click here

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05/01/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 500m Row 2 Rounds: 5 Jumping Squats 10 Kipping Swings 5 Ring Dips 10 Ring Rows Power Snatch (3 Pos. Snatch (HH+Above knee+Ground)) EMOM 9 MIN. (75/55) Adv: (95/65) or 65%-70% Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 3 Front Squats (115/75) 6 Front…

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04/30/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 2 Rounds: 150m Run 10 air squats 5 Push Ups 10 Sit ups 5 Burpees Skill 400m Run + 500m row X2 *every 6 Minutes Metcon (AMRAP – Reps) Partner WOD: For Time + AMRAP 650m Run Push-UPS 650m Run Wallballs (20/14) 650m Run Kb Swings…

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04/29/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 400m Run 2 Rounds: 10 KB Swings 5 Goblet Squats 10 Sit Ups 5 Ring Rows Metcon (Time) Partner WOD: 50 Snatches (75/55) Adv(95/65) 200m Barbell Carry 50 S2OH (95/65) Adv(115/75) 200m Barbell Carry 50 HPC (115/75) Adv(135/95) 200m Barbell Carry 50 Deadlifts (165/105) Adv(185/125)

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4/28/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 2 rounds 150m run 15 double unders 7 box jumps 10 push-ups Power Clean (3 Pos. Halting DL+HHPC+PC) 2″ off [email protected]+above knee (1+1+1)X 6 Sets off of feel Metcon (Time) 3 Rounds: 10 Burpee Box Jumps (24″/20″) 15 Ball Slams (30/20) Adv: (40/25) *EMOM 20 Du’s…

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4/27/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 2 rounds 150m row 5 pull-ups 10 air squats 10 burpees Muscle-ups (kipping technique ) 3×5 hip thrust against wall 2×10 kipping swings w/towel b/t feet 2×5 kipping swings w/pull 2×3 muscle ups Metcon (AMRAP – Rounds and Reps) 10 min amrap 3 muscle ups (5…

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Saturday

CrossFit 720 – CrossFit View Public Whiteboard Metcon (Time) Partner Wod: 80 Weigthed Sit Ups (30/20) 60 Ball Slams (30/20) 40 Burpees 20 Snatch (95/65) 40 Front Squat (95/65) 60 Shoulder to Overhead (95/65) 80 Box Jumps 24″ *While 1 partner is working, the other is resting. **Work your way down and back up, starting…

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04/24/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 500m Row 2 Rounds 10 Kipping swings 10 Mountain climbers 10 ring rows 25 du’s Bar Muscle-ups Bar Mu Swing -technique work -banded Pvc (lay in hollow, pull towards waist EMOM 6MIN. Even: 3 Bar Mu (Swing) Odd: 20 Sec. L-sit hold Metcon (AMRAP – Reps)…

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04/23/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 3 Rounds: 150m Run 6 Kipping Swings 8 Burpees 10 Jumping Squats Power Snatch (EMOM 7 MIN.) PS pause @ knee + PS 60-65% Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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04/22/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 400m Run 10 Kipping Swings 5 Inch worm push ups 10 Ring Rows 5 Burpees 10 Mountain Climbers 5 Pull ups 10 Air Squats Metcon (Time) Partner WOD 3 Rounds: 100 Air Squats 650m Run 60 V-ups 40 burpees 20 Pull ups *Partners run together

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4/21/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 3 Rounds: 200m Row 10 kb swings 5 Burpee Box Jumps 10 Sit ups 5 Knee tucks Split Jerk (50%X4, 60%X4, 70%X1X3) Metcon (AMRAP – Reps) 5 Min. Amrap 10 Front Rack Step Ups (95/65)Adv: (115/75) Box (20/16) 10 Kb Snatches (24/16) **Rest 2 Min. 5…

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4/20/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 650m Run 2 rounds 10 Jumping Squats 5 Kipping Swings 10 Ring Rows 20 Sec. Handstand hold (facing wall) Muscle-ups 7X3 Seated Pos. into Dip 10X3 Ring Kip (feet together) Metcon (Time) 3 Rounds 10 Squat Cleans (125/85) Adv: (135/95) 200m Run 5 Muscle Ups (5…

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