WOD / Events

Strength

3 Rounds
10 Double Dumbbell Alternating Strict Press
10 Lu Raises 
10 Bent Over Rear Delt Raises

Conditioning

AMRAP 10
6 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 9)
12 Burpee Box Jumps (24/20)

Strength

E2MOM 10
7 Back Squats @60 – 65%

Conditioning

3 Rounds
Work :45/Transition :15
1: 18/13 Calorie Ski (Fx: 13/9) (Rx+: 20/15)
2: Rest
3: 18/13 Calorie Assault Bike (Fx: 13/9) (Rx+: 20/15)
4: Rest
5: AMRAP Overhead Squats (135/95) (Fx: 95/65) (Rx+: 185/125)
6: Rest

Strength

Every 1:30 for 5 Rounds
1: 4 Bench Press @75 – 80%
2: 4 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

2 Rounds
5 Ring Muscles Up (Fx: 8 Burpee Chest to Bar Pull Ups) (Rx+: 8)
20 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
100 Double Unders (Fx: 75)

Reminder – free injury screen and mobility assessments from 5-7pm with Dr. Brandon Lusk! Just show up and meet with him before or after your workout!

Strength

3 Rounds
5 Tempo Double Kettlebell Front Squats (55×1)
5 Tempo Double Dumbbell Romanian Deadlifts (55×1) (Add deficit as needed)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning

Buy In:
800m Run (Rx+: 1000m)

Then…

AMRAP
20 Air Squats
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Time Cap 12:00

Strength

Snatch Skill Transfer Complex
EMOM 6
Snatch Balance + Overhead Squat
1: 45 – 50%
2: 45 – 50%
3: 45 – 50%
4: 50 – 55%
5: 55 – 60%
6: 60 – 65%
Directly into:
EMOM 6
2 High Hang Squat Snatches
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 70 – 75%
5: 75 – 80%
6: 75 – 80%+

Conditioning

Partner 5000m Row

Partners switch every 500m.

Strength

Tabata Mountain Climbers
Rest 1:00
Tabata Hollow Rocks
Rest 1:00
Tabata Sit Ups

Conditioning

EMOM 18
1: 15 Handstand Push Ups (Fx: 10) (Rx+: 20)
2: Rest
3: AMRAP Ski Erg Calories
4: Rest
5: AMRAP Assault Bike Calories
6: Rest

Strength

Every 1:30 for 5 Rounds
1: 6 Bench Press @75 – 80%
2: 6 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

3 Rounds
400m Run
20 Wall Balls (20/14) (Fx: 15 Reps) (Rx+: 11’/10′)
20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

Success Story – Denis

I’ve always seen exercise as a reward. There’s people that have some kind of handicap that does not allow for physical activity who would be more than grateful to be in my place. Even knowing this, I was never the type to push myself. I’ve played sports competitively as a kid and teen (mainly soccer, a little football, basketball with friends) and continued by playing recreationally in adult leagues but I never had the drive to be the best I could be. I would always just settle for the bare minimum of what I could be. It’s also discouraging when you see others making huge amounts of progress in a shorter amount of time, both physical gains and athletic ability. Then one night, I came across an ad on Facebook that would change my life (quite literally). 

Crossfit Route 7 (CFR7) was promoting a 90-day transformation challenge. My then form of pushing exercise was Muay-Thai (Thai boxing/kickboxing/MMA) and although I enjoyed it, it wasn’t pushing my body in the way that I wanted. I decided to try out this challenge and was in the gym two days later. The coaches welcomed a small group of us that signed up for the challenge to the gym and to the 7-fit program. We then got to work immediately. During my three months in 7-fit, I would see people on the other half of the gym throwing weights around like twigs, performing incredible gymnastics feats, and ending each workout lying on their backs from exhaustion. I was exceling quickly in 7-fit under Coach Mary-Ann’s guidance and wanted to see if I could push myself even harder like those people. After talking to my coaches, they agreed that it was time for me to take the next step in my fitness journey. Coach Rachel was my foundations instructor and explained every movement thoroughly. Within two weeks, I joined my first Crossfit class. 

I’ve progressed so much from the coaching of the CFR7 team and push from other members. With Crossfit being all-encompassing, you improve your strength, cardio, agility, and mobility. I never thought I’d be able to do half of the things that I am now able to do thanks to the program. Some people would argue that the price is quite hefty. Is it? You’re getting access to gym equipment, essentially a personal trainer, and a fun environment that all promotes growth and positivity without the mundane and judgmental aspects that come with a traditional gym. Every movement, every piece of advice, and every bond I’ve formed have all helped me become a better me. Of course, I couldn’t keep this source of happiness to myself and invited my significant other to try it out, too. Funny enough, she’s had a very similar journey to mine. 

I guess I won the challenge because I’m the only one that remained. My prize? A better, healthier, and happier life – and you can’t put a price on that.

Strength

4 Rounds
10 Alternating Double Kettlebell Cossack Front Squats
10 Seated Good Mornings
10 Each Side Banded Tibialis Raises
10 Calf Raises (Weighted if Possible)

Conditioning

AMRAP 8
16 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
16 Burpees Over the Bar

Strength

E2MOM 10
3 Touch and Go Power Snatches (↑)

Conditioning

E2MOM 16
1: 500/450m Row (Fx: 450/400)
2: AMRAP
10 Push Ups
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Pick up where you left off on each AMRAP.