Pistol Development: Rx: EMOM 10 10 Single Arm Front Rack Alt. Pistols FX: 10 Pistols Tabata: Kettlebell Swings 32/24, Fx: 24/16 *Rest 1:00 Double Unders *Rest 1:00 Ring Rows *Rest 1:00 Row Calories (Rx+AAB) *Full Tabata per movement. Not RotatingRead More

Push Press: 4 x 8 (A: 75-80% of 1RM) AMRAP 4: 12/9 Cal Row 8 Burpees Over the Rower, Fx: 8 burpees Rest 4:00 AMRAP 4: 10/7 Assault Bike Calories 8 Toes to bar, Fx: V-ups Rest 4:00 AMRAP 4: 100 m Run 8 Handstand Push ups, Fx: Hand release Push ups *Score is total...Read More

Sumo Deadlift: 3 x 10 (A: 75-80% of 1RM Deadlift) Superset with 3 x 10 Supermans w/2 count hold AMRAP 9: 6 Hang Power Clean and Jerks 115/85, Fx:95/65 12 Box Jumps 24/20Read More

Yoga cancelled tonight. ====== Muscle Up Skills and Drills: Rx: 5 x 3 Strict Muscle Ups Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex). Development: 3-5 Sets: 5 False Grip Ring Pull ups, 5 False grip ring rows 5 Low ring transitions “Schlitz” 4 rounds: 400m Run 4 Muscle...Read More

Back Squats: Every 4 Minutes for 20 Minutes Perform 10 Reps (ME: Working sets start at 60% of 1RM) Accessory-3 Sets of: 16 DB Bulgarian Split Squats (8L/8R) 15 Partner situps with Medball toss 10 Ring Rows (go weighted or elevate feet on box if possible)Read More

Snatch Complex: 6x 1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME) Beginners: 6 x 2 Low Hang Power Snatch (A: above the knee) “2018 Regionals Event 6” For time: 4 rope climbs 16 thrusters 155/105, Fx: 115/80 3 rope climbs 12 thrusters 155/105, Fx: 115/80...Read More

Strength and Skill Schedule: Monday: Benchmark Wod “Filthy Fifty” Tuesday: Snatch Complex and Regionals Workout Wednesday: Back Squats Thursday: Muscle Ups and Hero WOD Friday: Sumo Deadlifts Saturday: Push Press and Triple AMRAP Sunday: Pistol Skill Work It’s Monday, time to grind! ================================== “Filthy Fifty” For time: 50 Box Jumps (24″/20″) 50 Jumping Pullups 50...Read More

Front Squat: 3 x 10 (Across around 75% of 1 RM) 3 Rounds for time: 20 Gobet Squats 50/35, Fx:35/20 20m Bear crawl 20m Single Arm DB Overhead Lunge 50/35, Fx:35/20 20 Toes 2 Bar Fx: Abmat Sit upsRead More

Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ =============================== For time*: 800m Run 20 Strict HSPU (Fx = HSPU) 20 C2B Pull-ups (Fx = Pull-ups) 20 Deadlifts (275/185#) (Fx = 225/155#) 40 Burpees 20 Deadlifts (275/185#) 20 C2B Pull-ups 20 Strict HPSU 800m Run *40 minute time capRead More

Stay in the loop with our Summer Programming Cycle hint hint wink wink. Look over there========================> ==================== Clean Complex: 5 sets 2 High hang Cleans + 1 Low Hang Clean (70-75% of 1RM) *High Hang: 2-3″ dip, Shoulders behind the bar, Focus on speed under the bar *Low Hang: Shoulders in front of bar, Bar at the...Read More