WOD / Events

5
Oct

Thursday, October 6, 2022

Strength
Every 2:00, 4 Rounds
1) 4-8 Strict Chest to Bar Chin-Up (FX: Banded)

2) 3 Ring Muscle-Up Transitions + 3 Ring Dips
(FX: 3 False Grip Ring Rows + 3 Ring Muscle-Up Transitions)

RX+: 1-3 Strict Ring Muscle-Ups

Conditioning
AMRAP 10
12 Toes to Bar (FX: 8)
8 Burpee Box Jump Overs (30/24) (FX: 24/20)
2 Rope Climb (FX: 1) (RX+: 1 Legless)

4
Oct

Wednesday, October 5, 2022

Join Coach Mariah for Ab Attack tonight at 5:45 PM!
A stronger core means heavier deadlifts!

Strength
Every 3:00, 5 Sets
RX: 2 Deadlifts (Sets 1-3: 80-85%, Sets 4-5: 85-90%)
FX: 5 Deadlifts (Sets 1-3: 70-75%, Sets 4-5: 75-80%)

Superset Accessory
3 out of 5 sets: 15 Straight Arm Banded Pulldowns

Conditioning
3 Rounds of 2:00 on/2:00 off
200m Run
250/200m Row (FX: 200/150m) (RX+: 300/250m)
*Score is slowest time

3
Oct

Tuesday, October 4, 2022

Strength
In 14:00
Establish 2RM Squat Snatch

FX: Every 2:00, 7 Sets
1-3) 2 Power Snatch + 1 Overhead Squat (↑)
4-7) 2 Squat Snatch + 1 Overhead Squat (↑)

Conditioning
4 Rounds for Time:
16 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Unbroken)
64 Double Unders (FX: 48)
4 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Unbroken)
*12:00 Cap

2
Oct

Monday, October 3, 2022

Weekly OverviewEvents/Classes
MondayBack Squat
Tuesday2RM Snatch
WednesdayDeadliftAb Attack at 5:45 PM
ThursdayStrict Gymnastics
FridayFront Squat + Split Jerk6:30 PM WOD Cancelled
SaturdaySquad WODMACC Fest!
SundayBench Press/Bicep Curls

Strength
Every 3:00, 5 Sets
RX: 2 Back Squats (Sets 1-3: 80-85%, Sets 4-5: 85-90%)
FX: 5 Back Squats (Sets 1-3: 70-75%, Sets 4-5: 75-80%)

Superset Accessory
3 out of 5 sets: 10 Prone Swimmers

Conditioning
Every 1:30, 3 Rounds w/ Partner
1) 20 Synchro Goblet Reverse Lunge (50/35) (FX: 35/20) (RX+: 70/50) + AMRAP Calorie Bike

2) 24 Synchro Sit Ups (FX: 18) (RX+: 30) + AMRAP Calorie Ski
*Score is total Calories

1
Oct

Sunday, October 2, 2022

Strength
Every 1:30, 4 Rounds
1) 2 Touch and Go Rope Climbs (FX: Rope Climb Development) (RX+: 1- 2 Legless)
2) 6-10 Pike/Box Handstand Push-Ups (RX+: Strict Handstand Push-Ups)
3) 6/6 X33-Tempo Single Dumbbell Row

Conditioning
AMRAP 8
250/200m Row (FX: 200/150m) (RX+: 300/250m)
50 Double Unders (FX: 35) (RX+: Unbroken)
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)

30
Sep

Saturday, October 1, 2022

Join us today at 9AM to kick off Breast Cancer Awareness Month as we host Barbells For Boobs!
Heat 1 Start: 9:30 AM
Heat 2 Start: 10:00 AM

Everyone is welcome! All $25 drop-in fees will go directly to BFB.

Raffle prizes, Breakfast and a Mimosa Bar!

HOW CAN I DONATE?
Purchase raffle tickets (cash or venmo) at CFR7! Or donations are graciously accepted at this link: https://campaign.forboobs.org/crossfitroute7 

BFB is a non-profit that created a program called RAD (Resources After Diagnosis), which provides women with resources to help them maintain their health and ability to exercise during and post breast cancer diagnosis.

AMRAP 20 w/ Partner – Split Reps Any Way
200m Team Run
20 Thrusters (115/80)(FX: 75/55)
30 Burpees Over Bar
20 Front Rack Lunges (115/80)(FX: 75/55)
30 Toes to Bar (FX: 20)

“HERE TO PARTY” OPTION
200m Team Run
20 Ground-to-Overhead (15/10#)
30 Burpees
20 Lunges
30 Situps

29
Sep

Friday, September 30, 2022

Strength
Every 3:00, 5 Sets
RX: 3 Deadlift (80-85%)
FX: 5 Deadlift (Sets 1-4: 70-75%, Set 5: 75-80%)

Superset Accessory
1-5) 15 Tibialis Raises

Conditioning
Every 1:30, 3 Rounds
1) 18/13 Calorie Bike (FX: 15/10) (RX+: 21/16) + AMRAP Box Step Overs (24/20)
2) Rest
3) 18/13 Calorie Ski (FX: 15/10) (RX+: 21/16) + AMRAP Sit Ups
4) Rest

*Score is total AMRAP

28
Sep

Thursday, September 29, 2022

Strength
Every 1:30, 3 Rounds
1) 6-8 Strict Ring Dip (FX: Banded Strict Ring Dip) (RX+: Weighted)
2) 6-8 Strict Chin-Up (FX: Banded Strict Chin-Up) (RX+: Weighted)
3) 8/8 Single Kettlebell Sots Press

Conditioning
AMRAP 10
15/10 Calorie Row (FX: 12/8)
15 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)
20 Wallballs (20/14) (RX+: 11’/10′)

27
Sep

Wednesday, September 28, 2022

Barbells For Boobs this Saturday at 9AM!
WOD Heats will run at 9:30 and 10:00 AM sharp!

Come enjoy a raffle with a variety of prizes, breakfast, and mimosas! Friends and family are welcome. Drop-ins are $25 to work-out. All raffle and drop-in proceeds will go to Barbells For Boobs!
Reserve your spot on Zen Planner today!

Strength
EMOM 7
1-2) 2 Muscle Snatch + 2 High Hang Power Snatch (↑)
3-4) 2 Muscle Snatch + 2 Hang Power Snatch (↑)
5-7) 1 Muscle Snatch + 2 Touch and Go Power Snatch (↑)

“Isabel”
For Time:
30 Snatches (135/95)

*Compare to 7/19/21

Post-WOD Recovery

2 Rounds for Quality
10 Cat Cows
1:00/1:00 Pigeon Pose

1 2 3 315