Conditioning3 Rounds of 1:00 on/:10 off for Max Reps1) Calorie Ski2) Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)3) 25′ Double Kettlebell Farmer’s Carry (24/16) (FX: 16/12)4) Rest5) Calorie Bike6) Bodyweight Box Step Ups (24/20)7) Power Cleans (135/95) (FX: 95/65)8) Rest*Score: Total Calories/Reps Cooldown1:00/1:00 Elevated Pigeon1:00/1:00 Pec Stretch w/ RigRead More

ConditioningFor Time w/ Partner:1000m Team Run (FX: 800m)into…20 Rounds – Alternate Movements5 Pull-Ups10 Push-Ups15 Air Squatsinto…1000m Team Run (FX: 800m)*FX: 15 Rounds*RX+:1) Weighted Vest (20/14)2) 100 Pull-Ups, 200 Push-Up, 300 Air Squats (Split Any Way)*40:00 CapRead More

StrengthEvery 2:30, 5 Sets1 Power Snatch + 1 2″ Low Hang Power Snatch1-2) 65% of 1RM Snatch3-4) 70%5) 75%*Hold onto bar b/t reps ConditioningAMRAP 1515 Calorie Row50 Double Unders (FX: 35 OR Single Unders)5 Snatch (145/100) (FX: 105/75) (RX+: 165/115)*RX Min: 5 RoundsRead More

Weekly OverviewEvents/ClassesMonday4RM Front SquatTuesdaySnatchWednesdayMurph PrepThursdayConditioning Intervals FridayPush PressSaturdayDeadliftSundayConditioning Intervals StrengthIn 20:00:Establish 4RM Front Squat ConditioningFor Time:400m Run (FX: 300m)24 Burpee Box Jump Overs (24/20) (FX: Burpees to 6″ Target)48 Wall Balls (20/14) (FX 14/10)*9:00 Cap*RX+: Sub 6:30Read More

StrengthEvery 1:30, 4 Rounds1) 10 Ring Dips w/ Pause in Dip (Banded / Weighted)2) 10 Supinated Bent Over Row w/ Pause at Top3) 15 V-Ups (Tuck-Ups / Leg Raises / Weighted) ConditioningFor Time:30/24 Calorie Row (FX: 24/18)6 Wall Walks (FX: 4)150 Double Unders (FX: 100 OR Single Unders)6 Wall Walks (FX: 4)30/24 Calorie Row (FX:...Read More

Squad WODFor Time w/ Partner:80/60 Calorie Bike / Ski (FX: 60/45)1200m Run (FX: 800m)80 Burpee Pull-Ups (FX: 60 OR 80 Burpee Jumping Pull-Ups)1200m Run (FX: 800m)80/60 Calorie Ski / Bike (FX: 60/45)*35:00 Cap*Split Calories in any way and switch every 100m RunRead More

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