StrengthEvery 2:30, 6 SetsSplit Jerk1-2) 3 @ 70-75% of 1RM CJ3-4) 2 @75-80%5-6) 1 @80-85% ConditioningAMRAP 1010 Calorie Row10 Kettlebell Swings (24/16) (FX: 16/12)10 Box Jump Overs (24/20) (FX: Get Overs)20 Air SquatsRead More

StrengthEvery 2:00, 3 Rounds1) 15/15 Single Dumbbell Row2) 10/10 Single Leg Hip Thrust w/ Pause at Top3) 50′ Backwards Sled Pull + 50′ Sandbag Bear Hug Carry “Annie”For Time:50-40-30-20-10Double UndersSit-Ups*Compare to 4/10/24Cooldown:1:00 Seal Pose1:00/1:00 Hip Flexor Lunge1:00/1:00 Calf Stretch w/ RigRead More

Today is the LAST DAY to buy tickets to the Annual CFR7 Nationals Game! Tickets are $25 – family/significant others welcome!Click HERE to sign up, then Venmo @crossfitroute7! ConditioningAMRAP 1215 Calorie Row12 Clean and Jerks (95/65) (FX: 75/55)9 Handstand Push-Ups (FX: 1 Abmat) Rest 8:00AMRAP 1215 Toes to Bar (FX: Hanging Leg Raises)12 Bar Facing...Read More

StrengthEvery 3:30, 4 SetsFront Squats1) 6 @75%2) 4 @80%3) 4 @85%4) 2 @87.5-90% Superset Accessory (2+ out of 4)20/20 Banded Wrist Flexion w/ Rig Conditioning3 Rounds of 2:00 on, 2:00 off100′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)AMRAP Wall Balls (20/14) (FX: 14/10)*Score: Total Wall Balls*RX/RX+: Min: 50 RepsRead More

This Wednesday is the LAST DAY to buy tickets to the Annual CFR7 Nationals Game! Tickets are $25 – family/significant others welcome!Click HERE to sign up, then Venmo @crossfitroute7! Weekly OverviewEvents/ClassesMondayHandstand DevelopmentTuesdayFront SquatWednesdayTwo-Part ConditioningNats Ticket Deadline!Thursday“Annie” Benchmark WODFridaySplit JerkSaturdaySquad WODSundayDips, Bent Over Row, Core Strength/SkillEvery 2:00, 5 SetsHandstand Development Handstand Options:– Sc: 3-5 Wall Walk...Read More

StrengthEMOM 121) 6-8 Strict Chin-Ups (FX: Banded/Barbell) (RX+: Weighted)2) 1:00 AMRAP Push-Ups (FX: 10-15 Variation)3) 20 Underhand Banded Pullaprts*Push-Ups do NOT have to be unbroken ConditioningFor Time:300m Run90-60-30 Double Unders (FX: 60-45-30 OR Single Unders)45-30-15 Sit-Ups*14:00 CapRead More

Squad WOD2 Rounds of 3:00 on, 3:00 off w/ Partner – Split Reps Any Way1)40/30 Calorie Row (FX: 30/22)AMRAP Hang Power Cleans (135/95) (FX: 95/65) 2)40/30 Calorie Ski (FX: 30/22)AMRAP Shoulder to Overhead (115/80) (FX: 85/60) 3)40/30 Calorie Bike (FX: 30/22)AMRAP Thrusters (95/65) (FX: 75/55)*Score: Total Barbell RepsRead More

StrengthEvery 2:00, 3 Rounds1) 8 Snatch Grip Romanian Deadlift (50-60% of 1RM Snatch)2) 10 Supinated Inverted Row w/ Pause at Top3) 12 3″ Front Foot Elevated Goblet Reverse Lunge Conditioning3 Rounds for Time:12 Lateral Burpees Over Bar12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: Double Dumbbell Suitcase)12 Deadlifts (205/145) (FX: 165/115) (RX+:...Read More

ConditioningIn 25:001 Mile Run (FX: 1200m)into…AMRAP15 Calorie Row15 Pull-Ups (FX: 10)45 Double Unders (FX: 30 OR Single Unders)*RX/RX+ Min: 4 Rounds Cooldown1:00/1:00 Lat Stretch w/ Rig1:00/1:00 Calf Stretch w/ Rig1:00-2:00 Saddle PoseRead More

StrengthIn 9:00Build to Heavy Power Clean Triple*Touch and Go “The Chief”5 Rounds of 3:00 on/1:00 offAMRAP 33 Power Cleans (135/95)6 Push-Ups9 Air Squats*Compare to 6/3/2024Read More