• 8/30/13

    **REMINDER** CrossFit 7 Hills will be closed Monday in honor of Labor Day. Enjoy a rest day with friends and family. We will resume our normal schedule on Tuesday. Thank you. Strength: back squat 3 x 15 WOD: 3 rounds for time: – 21 toes to bar – 21 dumbbell snatches (50/35) – 21 hand

  • WOD 8/29/13

    Strength: hang clean 4 x 8 WOD: 3 rounds for time – 15 hang cleans (135/95) – 15 wall ball (20/14) – 400m run *Rest, then take 5 minutes to practice double unders.

  • WOD 8/28/13

    Strength: deadlift 5 x 5 WOD: 6 minute AMRAP #1 – 20 kettle bell swings (53/35) – 20 overhead lunges (45/25) *rest 2 minutes then begin 4 minute AMRAP #2 – 15 kettle bell SDHP (53/35) – 10 box jumps (24″/20″) Score is total # of reps/rounds from both AMRAPS. Take 5 minutes to work