WOD

Conditioning:

EMOM 40

1: AMRAP Calorie Assault Bike
2: Rest
3: AMRAP Burpee Box Jump Overs (Rx: 24/20)
4: Rest
5: AMRAP Calorie Ski Erg
6: Rest
7: AMRAP Box Jump Overs (Rx: 24/20)
8: Rest

Strength:

3 Rounds
8 Each Leg Kettlebell Romanian Deadlift
16 Alternating Goblet Cossack Squats
:20 Each Side Single Arm Dead Hang From Pull-Up Bar (Fx: :40 Hang)

Time Cap 12:00

Conditioning:

6 Rounds
5 Each Arm Kettlebell Push Press (32/24) (Fx: 24/16)
20 Double Unders
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Double Unders

Strength:

E3MOM 15
6 Back Squats (ME)

Conditioning:

E2MOM 12
5 Bar Muscle Ups (Fx: 5 Chest to Bar Pull Ups)
1 Squat Snatch (ME)

Score is heaviest snatch.

CONGRATULATIONS to CrossFit Route 7 owner Tucker and his new wife Naomi on their wedding this past Sunday!!! Everyone at CFR7 wishes you the best for your marriage.

Strength:

E2MOM 14
1 Push Jerk + 1 Split Jerk (↑)

Rx+: Touch and Go

Conditioning:

4 Rounds

10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
5 Thrusters (165/115) (Fx: 135/95) (Rx+: 185/125)

Time Cap 12:00

Strength:

E3MOM 15
6 Deadlifts (ME)

Conditioning:

AMRAP 11
4 – 8 – 12 – 16 – 20…
Toes to Bar
Calorie Row

Conditioning:

2 Rounds

AMRAP 5
10 Power Snatch (Rx: 95/65) (Fx: 75/55)
100m Run
Rest 5 Minutes
AMRAP 5
10/7 Calorie Ski Erg
10 Box Jumps (24/20)
Rest 5 Minutes

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Strength:

E2MOM 10
2 Clean Deadlifts + 2 Power Cleans (ME)

Must be touch and go.

Conditioning:

2:00 Work/ 1:00 Rest
Until You Complete:

5 Rounds
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Back Squats (Body Weight/.75% Bodyweight)

5 over the bar burpees 

 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. He was one of 8 men killed when his helicopter was shot down while trying to give back up support to Marcus, better known as the “Lone Survivor”.

“JT” was CrossFit’s very first hero WOD. The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005.

Conditioning:

“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups

Finisher: 

4 Rounds For Quality

AMRAP :45 Barbell Roll Outs
100m Each Arm Kettlebell Front Rack Carry
15 Russian Kettlebell Swings (AHAP)

Strength:

E3MOM 12
3 Tempo Thrusters (33×1) (↑)

Conditioning:

4 Rounds
Work 1:00/Rest 0:30

1: 20/15 (Fx: 15/12) Calorie Row
2: AMRAP Sit Ups
3: 20/15 (Fx: 15/12) Calorie Assault Bike
4: AMRAP Sit Ups