WOD

Strength:

EMOM 15
1: 10 Floor Seated Dumbbell Press
2: 20 Banded Bicep Curls
3: 20 Banded Tricep Extensions

Conditioning:

AMRAP 11

20 Toes To Bar (Fx: 10 T2B)
20 Alternating Dumbbell Hang Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)

Free 7-Fit Class at 10:00AM Click Here To Register now

Conditioning:

E2MOM 36

1: 30/25 Calorie Row (Fx: 25/20) (Rx+: 35/30)
2: Rest
3: 15/10 Calorie Ski Erg (Fx: 10/7)
AMRAP Wall Balls (20/14) (Rx+: 30/20)
4: Rest
5: 30/25 Calorie Bike (Fx: 25/20) (Rx+: 35/30)
6: Rest

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Strength:

E3MOM 15
4 Deadlifts (ME)

Conditioning:

21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
42 – 30 – 18
Box Jumps (24/20)

Time Cap 13:00

Free 7-Fit Class at 7:00AM Click Here To Register now

Strength:

EMOM 15
1 Push Press and 1 Push Jerk (↑)

Must be touch-and-go.

Conditioning:

AMRAP 10

10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Single Arm Overhead Dumbbell Lunge (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)

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Strength:

E3MOM 15
4 Back Squats (ME)

Conditioning:

AMRAP 9

3 – 6 – 9 – 12…
Burpees Over the Kettlebell

After Each Set of Burpees
5 Each Arm Kettlebell Front Squats (Rx: 32/24) (Fx: 24/16)

Free 7-Fit Class at 7:00am Click Here To Register now

Strength:

Rx+: Max Unbroken Strict Muscle Ups

Rx: Max Unbroken Strict Chest to Bar Pull Ups

Fx: Max Strict Pull Ups

Conditioning:

4 Rounds

30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
600m Run
Rest 1:00

Core Strength:

5 Rounds
10 Weighted Sit Ups (↑)
10 Russian Twist (Same weight as sit ups)

What a great celebration this weekend!! Fun BBQ, packed WODs and great energy as we say farewell to 3 great CFR7 coaches!! Brandon, Addie and Steve…we say goodbye for now but we know we will see you again in the future and sling barbells again together! Thank you for all you’ve done for the CFR7 community, we know your positive impact will last for years in the future!

New CrossFit Teens Click HERE to Register!

Strength:

E2MOM 16
Squat Snatches
1: 4 Reps @65%
2: 3 Reps @70%
3: 2 Reps @75%
4: 1 Rep @80%
5: 1 Rep @85%
6: 1 Rep @85%
7: 1 Rep @90%
8: 1 Rep @90%

If you miss any lifts, lower the weight 10% and then continue building from the lower weight.

Conditioning:

5 Rounds

40 Double Unders
12 Hang Power Snatches (Rx: 95/65) (Fx: 65/55)

Conditioning:

“Elizabeth”

21 – 15 – 9

Cleans (135/95)
Ring Dips

Finisher:

3 Rounds
20 Hollow Rocks
10 V-Ups (Fx: Tuck Ups)
100m Double Kettlebell Front Rack Carry
10 Double Kettlebell Bent Over Row

Join us at noon for grilling and chilling as we wish Brandon, Addie and Steve success in their future endeavors! CFR7 will provide burgers and bratwursts, feel free to bring a side to share (reply on the Facebook page if you are bringing a side dish).

Please RSVP on Facebook event page so we get enough meat for you!

Free 7-Fit Class at 10:00AM Click Here To Register now

Strength:

E3MOM 15
Back Squats
1: 4 @75-80%
2: 4 @80-85%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @85-90%

Conditioning:

4 Rounds
400m Run 
12 Box Jump Overs (24/20)
6 Each Side Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)