CrossFit WOD, July 22, 2017

Saturday Wod

Run 400M


2 rounds of

10 Ring Rows
15 Push Ups
20 abmat sit-ups

Metcon (AMRAP – Rounds and Reps)

30 min amrap

400m run (together)
20 kb swings 70/53lb
20 Box Jump Overs 24/20"
20 wall balls 20/14lb
*Team members will alternate tasks, with only one member working at any one time.

Box Jump Over Tech:

CrossFit WOD, July 21, 2017

Friday Wod

3 rounds of

10 Jumping Jacks
2 x 15m Walking Lunge
5 Pushups

Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009


CrossFit WOD, July 20, 2017

Thursday Wod

Run 400 / Row 500

Then 3 rounds of

3 inch worms
6 russian kb swings
9 air squats
12 mountain climbers

Front Squat (5 x 2 )
Ascending in weight

Metcon (Time)
For Time:

21,18,15,12,9 each:
power cleans 135/95lbs
DB box step overs 50/35lbs

While holding 1 DB perform Box step overs.
Both feet must touch top of box.

CrossFit WOD, July 19, 2017

Wednesday Wod

500M Row

3 Rounds:
10 Jumping Jacks
8 Burpees
6 Jumping Squats

Bench Press ( 3 x ME sets )
Work up to 60% of 1RM, then complete 3 ME sets of at that weight
*Rest 3 mins between each set

Metcon (AMRAP – Rounds and Reps)
8 min AMRAP

30 double unders
8 Snatches 105/75lbs

Full Squat

July Athlete of the Month: Caterina Caravello

  1. Where are you from? Originally I was born in London. Then, I lived in St. Louis, Missouri but I have been in Florida for more than 20 years.
  2. What is your profession? I have been the Regional Director of Admissions for Cortiva Institute for the last 9 years.
  3. How long have you been a member at CrossFit 727 and what were you doing prior? I’ve been with CF 727 just over 3 years, and prior to that I was at CFSP.
  4. What motivated you to start? I was originally looking for a personal training program with a kick to enhance my regular boring globo gym routine. I wanted to have a trainer push me.
  5. Complete the sentence: I knew I was a CrossFitter when…I almost died but then came back for more.
  6. Favorite WOD (if any)? I like anything incorporating pull-ups or deadlifts. Sometimes I actually like doing Fran..
  7. Favorite Olympic lift (if any)? Power cleans
  8. Least favorite movements and why? OHS definitely one of the most challenging moves for me.
  9. What has been your biggest accomplishments? Overall, I would say my movement patterns have improved significantly and I’ve become stronger and continue to add plates.
  10. Goal(s) for the next few months? Handstands, improving my OHS
  11. What helps you get through tough WODs? Pre-workout and a motivating AM crowd!
  12. Any advice for newbies? Put in the work and show up even when you don’t want to. That fulfilling feeling for me every day, is walking out of CF feeling amazing.
  13. What are your hobbies outside of CrossFit? I love to cook, travel as often as I can to different destinations.
  14. What is one fun fact about you? I speak Italian, French and German.

CrossFit WOD, July 18, 2017

Tuesday Wod

2 rounds: 5 banded squat therapy
10 hip hinge

4 min double unders
Double Under AMRAP (AMRAP – Reps)
4min AMRAP:

Shoulder Press (5×5)
Ascending in weight

Shoulder Press:

Metcon (Time)
3 Rounds for Time

Run 400 meters
15 pull-ups
50 air squats
15 pull-ups

20 min time Cap

CrossFit WOD, July 17, 2017

Monday Wod

Warm up
2 min single under/double under practice

Then, 3 rounds:
10 Jumping Jacks
10 PVC Good Mornings
10 Mountain Climbers


Hang Power Clean ( 3 x ME @ 65%)
3 sets of ME reps @ 65% of max hang clean
*3 mins rest between sets

65% of Max power clean

Metcon (AMRAP – Reps)
10 Min Amrap

3,6,9,12 etc …
DB hang cluster 50/35lbs
shoulder to overhead 105/75lbs

CrossFit WOD, July 15, 2017

Saturdays Wod:

Coaches choice:

Metcon (AMRAP – Reps)
Partner Wod

4 rounds for max reps of:
60 seconds of kb swings 70/53lb
60 seconds of push ups
60 seconds of box jump overs 24/20"
60 seconds of Push Press 115/75lb
— rest 60 secs between each —
*One partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds.

CrossFit WOD, July 13, 2017

Thursday Wod





Single Arm Press (kb or db) x 6-8 reps each arm
–rest 45 seconds–
kb Swings x 20 reps
— rest 45 seconds —
Side prone holds x 30-45 seconds each side
— rest 45 seconds —

Single Arm Press:

Metcon (AMRAP – Reps)

3 rounds
5 stations:
1 min at each

Push ups
Goblet Squats 55/35
Double unders
x shuttle runs (10m intervals)

*no rest between