7 minutes - mainsite work

Friday, April 6

WOD: Complete as many rounds as possible in 7 minutes of: 15-cal. Row 15/10 push-ups workout courtesy of crossfit.com

Strength: Weighted pull up work to a heavy single, if no pull ups complete at least 30 ring rows or bar rows. You may work up to both chin and pull up or just one.

Accessory: 3x20 db roll back extensions

Recovery: 1x50 overhead banded tear aparts

Weighted Pull up: Weighted Pull upPalms facing away, max pull up

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up


1 to 10, and always 10

Friday, December 1

Last day for the OC store is DEC 4: HERE

Latest blog post: HERE

WOD: Starting with 1 C2B go up to 10 C2B - between every set(1,2,3, etc) complete 10 American swings 70/53 - scaled version of workout could include russian swings if needed and regular pull ups or ring rows or strict banded pull ups.

Strength: Work up to heaviest weighted pull up or chin up or both (scaled version work ring rows here if you want to use a band during the wod or vice versa)

Accessory: Complete 3xME P-bar or ring push ups - scaled version complete max effort push up or box push ups

Recovery: 1x100 seated face pulls

Weighted Pull up: Weighted Pull upPalms facing away, max pull up

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up


5 rounds, assault bike, air squats, burpees,

Wednesday, July 15

Reminder: Quickfit class today at 4:45pm and 6:30pm. Weightlifting class on Sundays at 10am.

WOD : 5 rounds, :30 seconds on Assault bike(max effort), 20 Air squats, 5 burpees, rest 1 minute between efforts Record your fastest and slowest interval

Skill: 10 minutes working on ring dips(this can be done with band, slingshot, pbars etc), 10 minutes working on ring transitions for m/u. (IF M/U isn’t a goal for you work on strict chin up, pull up whatever is weakest)

Recovery: 800m jog