WOD / Events

1
Mar

Saturday, March 2, 2024

Squad WOD
AMRAP 25 – Split Reps Any Way
1000m Row (FX: 800m)
80 Double Unders EACH (FX: 60)
60 Wall Balls (20/14)
40 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
20 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)

29
Feb

Friday, March 1, 2024

The Open is HERE!

We are SO excited to have our CrossFit Route 7 community come together each week to tackle these fun and challenging workouts. Hope to see you all tonight!

Reminders for Friday Night Lights tonight!
– Theme: Tie Dye and Tattoos!
– Reserve your spot!
– FZKL Pop-Up Shop tomorrow night from 4:30pm-7:30pm! Come buy some gear!
– Park in the lower lot CLOSEST to the toll-road if parking is full.

CrossFit Open 24.1
For Time:
21 Single Dumbbell Snatches (Arm 1)
21 Lateral Burpees Over Dumbbell
21 Single Dumbbell Snatches (Arm 2)
21 Lateral Burpees Over Dumbbell
15 Single Dumbbell Snatches (Arm 1)
15 Lateral Burpees Over Dumbbell
15 Single Dumbbell Snatches (Arm 2)
15 Lateral Burpees Over Dumbbell
9 Single Dumbbell Snatches (Arm 1)
9 Lateral Burpees Over Dumbbell
9 Single Dumbbell Snatches (Arm 2)
9 Lateral Burpees Over Dumbbell
*15:00 Cap
*(RX: 50/35) (Scaled: 35/20) (Foundations: 25/15, Burpees)

28
Feb

Thursday, February 29, 2024

Conditioning
Every 2:00, 4 Rounds
1) 24/18 Calorie Ski (FX: 18/14) (RX+: 27/21)
2) 24/18 Calorie Bike (FX: 18/14) (RX+: 27/21)
3) 24/18 Calorie Row (FX: 18/14) (RX+: 27/21)
4) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
*Last round is AMRAP Calories/Runs
*Score: Total Calories/Runs in last round (RX/FX/RX+ prescribed calories are minimum work requirements)

Finisher
Tabata Plank and Glute Bridge Hold

27
Feb

Wednesday, February 28, 2024

Get ready for the Open by developing your Toes-to-Bar, Double-Unders, and Crossovers at the Skills Clinic tonight at 5:45 PM!

Strength
Every 2:30, 6 Sets
3 Tempo Front Squats w/ Banded Hip Abduction
1-3) 33X-Tempo, 55-60%
4-6) 31X-Tempo, 60-65%

Superset Accessory (3+ out of 6)
15/15 90/90 Hip Internal Rotation Lift-Off (FX: 20 90/90 Hip Switches)

Conditioning
AMRAP 12
200m Run
9 Hang Power Clean (135/95) (FX: 115/80) (RX+: 155/105)
15 Sit-Ups
21 Air Squats

26
Feb

Tuesday, February 27, 2024

Strength
Every 1:30, 5 Sets
1) 3 Seated Box Jumps (FX: Box Jumps) (↑)
2) 3 Weighted Strict Pull-Ups (↑) (FX: Strict Pull-Up Negatives OR 6 Banded Strict)

Conditioning
AMRAP 15
30 Single Unders
6 Burpee Box Jump Overs (24/20)
12 Toes to Bar

30 Speed Steps
6 Burpee Box Jump Overs (24/20)
9 Pull-Ups

30 Crossover Single Unders
6 Burpee Box Jump Overs (24/20)
6 Chest to Bar Pull-Ups

30 Double Unders
6 Burpee Box Jump Overs (24/20)
3 Bar Muscle-Ups
*FX: Knee Raises, Jumping Pull-Ups, Pull-Ups, Chest to Bar
*RX+: Unbroken Jump Rope and Kipping Movements

25
Feb

Monday, February 26, 2024

It is WEEK 1 OF THE OPEN!
24.1 will be released Thursday at 12 Noon!
We will do the WOD during ALL Friday classes!

Coaches will be drafting teams tonight, but it’s not to late to sign-up! Whether you sign-up for the pop-up shops, themes, teams, competition, or because Coach Anastasia told you to, you will love it!
Games.CrossFit.com

Weekly OverviewEvents/Classes
MondaySnatch
TuesdayLower & Upper Body Plyometrics 
WednesdayFront Squat5:45 PM – Toes to Bar & Jump Rope (Double Unders, Crossovers) Skills Clinic
ThursdayLong Conditioning Intervals
FridayCrossFit Open 24.1FRIDAY NIGHT LIGHTS! (4:30 – 7:30 PM)
FZKL Pop-Up Shop
SaturdayTBD
SundayTBD8 AM – Yoga
9 & 10 AM – WODs
11 AM – CrossFit Open 24.1 Make-Up

Strength
Every 2:00, 6 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
1-2) 65-70%
3-4) 70-75%
5-6) 75-80%
*Reset b/t reps

Conditioning
3 Rounds For Time:
250/200m Row (FX: 200/150m)
15 Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken into OHS)
10 Overhead Squat (75/55) (FX: 55/35) (RX+: Unbroken)
5 Wall Walks (FX: 3) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*14:00 Cap

24
Feb

Sunday, February 25, 2024

Strength
Every 2:00, 3 Rounds
1) 6/6 31X-Tempo Front Foot Elevated Back Rack Split Squat (FX: Bodyweight or Goblet)
2) 6/6 X13-Tempo Single Leg Hip Thrust
3) 12 Cossack Squats

Conditioning
EMOM 12
1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)
2) AMRAP Box Step Overs (24/20)
3) Rest
4) Rest

23
Feb

Saturday, February 24, 2024

Pre-Open Party at Shipgarten!
TODAY 1-4 PM
(7581 Colshire Dr, McLean VA)
Join us for some fun and to get ready for the CrossFit Open!

Squad WOD

2 Rounds of 4:00 on/2:00 off w/ Partner – Split AMRAP in Any Way
1)
500/400m Row (FX: 400/300m) / 150 Double Unders (FX: 100)
AMRAP Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80)

2) 500/400m Row (FX: 400/300m) / 30 Burpees Over Bar (FX: 20)
AMRAP Clean and Jerk (95/65) (FX: 75/55) (RX+: 115/80)

3) 500/400m Row (FX: 400/300m) / 30 Chest to Bar Pull-Ups (FX: 20 OR Pull-Ups)
AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
*Score is total AMRAP reps

22
Feb

Friday, February 23, 2024


Pre-Open Kick-Off Party TOMORROW, 1-4 PM at Shipgarten!
(7581 Colshire Dr, McLean VA)
All are welcome! Join us for a drink and to get excited to throw down in the Open next Friday!
If you haven’t yet, sign up at Games.CrossFit.com !

Strength
Every 1:30, 3 Rounds
1) 6-8 Feet Elevated Ring Rows w/ Pause at Top (FX: Non-Elevated) (RX+: Weighted)
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 15-20 Hollow Rocks (RX+: Weighted)

Conditioning
EMOM 15
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)
2-4)
AMRAP
21 Sit-Ups
15 Hand Release Push-Ups (FX: Push-Ups)
9 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
5) Rest