Strength
Every 1:30 for 9 Sets
1 Split Jerk
1 – 3: 75 – 80%
4 – 6: 80 – 85%
7 – 9: 85 – 90%
Conditioning
AMRAP 11
11 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
11 Ring Dips (Fx: Hand Release Push Ups)
2 Rope Climbs (Fx: 1) (Rx+: Legless)
Don’t forget about the Ring Muscle-Up Clinic with Coach Kevin this evening!
Strength
20:00 to Establish
6RM Back Squat
20:00 to Establish
6RM Deadlift
Today is Bring-A-Friend day! If you know someone who would be interested in trying out CrossFit, bring them in today!
Strength
E3MOM 15
5 Bench Press (↑)
Conditioning
With a Partner, Divide Reps As Desired
AMRAP 20
10 Burpees Over the Kettlebell (Rx+: 15)
20 Box Jumps (24/20) (Rx+: 30/24)
30 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
400m Run Together
| Weekly Overview | Events/Classes | |
| Monday | Gymnastics | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Conditioning | Bring-a-Friend Day! |
| Wednesday | Back Squat/Deadlift | Ring Muscle Up Skills Clinic! Sign up on ZenPlanner. |
| Thursday | Split Jerk | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Squat Snatch | |
| Saturday | Long Conditioning | Free 7-Fit Class at 10AM! Click here to register now. |
| Sunday | Power Clean |
Strength
EMOM 12
1: 3 Kip Swings + 3 Toes to Bar + 3 Chest to Bar Pull Ups (Fx: Pull Ups)
2: 5 – 10 Russian Push Ups (Fx: Tempo Push Ups 30×3)
3: 10 Gymnastics Sit Ups
4: Rest
Conditioning
EMOM 12
1: AMRAP Ski Calories
2: Rest
3: AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
4: Rest
5: AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
6: Rest
Strength
EMOM 10
1 Squat Clean @80 – 85%
Conditioning
AMRAP 16
8 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)
16/11 Calorie Row (Fx: 14/9) (Rx+: 18/13)
32 Sit Ups
Strength
E2MOM 18
Split Jerks
1 – 3: 3 @70 – 75%
4 – 6: 2 @75 – 80%
7 – 9: 1 @80 – 85%
Conditioning
3 Rounds
Work :30/Transition :10
1: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 20/15)
2: AMRAP Kettlebell Swings
3: AMRAP Russian Kettlebell Swings
4: Rest
5: Rest
Kettlebell Weights:
(32/24) (Fx: 24/16)
BRING-A-FRIEND DAY coming up on Tuesday, September 21! Our WOD will be designed for people with all levels of fitness experience, so bring your friends and family and show them why you love CFR7!
“Nancy”
5 Rounds
400m Run
15 Overhead Squat (95/65)
Post-WOD Skill/Strength
3 Rounds
2 Turkish Get Ups Each Arm (↑)
10 Alternating Barbell Side Bends
10 Each Side Pallof Press + Rotation
BRING-A-FRIEND DAY coming up all day on Tuesday, September 21! Our WOD will be designed for all people with all levels of fitness experience, so bring your friends and family to show them why you love CFR7!
Strength
Every 1:30 for 8 Sets
2 Power Snatches @80 – 85%
Conditioning
AMRAP 14
4 – 8 – 12 – 16 – 20…
Front Rack Lunges (135/95) (Fx: 95/65)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)
Strength
E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
Conditioning
2 Rounds
30 Burpees Over the Bar
15 Power Cleans (145/100) (Fx: 125/85) (Rx+: 165/115)