WOD / Events

Squad WOD
4 Rounds of 7:00 on, 2:00 off w/ Partner – Split Reps Any Way
400m Team Run (FX: 300m)
30 Burpee Box Jump Overs (24/20) (FX: 20)
AMRAP Calorie Row
*Score is total Calories

Strength
EMOM 15
1) 3-5 Strict Handstand Push-Ups
2) 3-5 Bar Muscle-Ups
3) 15 Underhand Banded Pullaparts w/ Pause Apart

FX: 1-2 BMU, Pressing/Pulling Development (Abmat/Pike HSPU, Banded Pulling, etc.)
RX+: Wall Facing OR Deficit HSPU, 6-8 BMU

Conditioning
For Time:
120 Double Unders (FX: 80)
40 Sit-Ups
20 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)
40 Sit-Ups
120 Double Unders (FX: 80)
*12:00 Cap

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers!
Tomorrow is the LAST DAY to get your tickets to the Nats Game!
Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th
Friends and family welcome!

Strength
Every 3:00, 4 Sets
2 Deadstop Deadlift + 4 Deadlift (65-70%)

Superset Accessory (3+ out of 4)
:20-:30 PVC Front Rack Stretch (each side)

Conditioning
3 Rounds for TIme:
300m Run
6 Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
*10:00 Cap

Work on your core strength and mobility at Core-Flex tonight at 5:45 PM!

Conditioning
4 Rounds of :50 on/:10 off
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
4) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
5) AMRAP Burpee Pull-Ups
6) Rest
*Score is total Burpee Pull-Ups

Cooldown
:45 on, :15 off
1) Hip Flexor Stretch/Lunge (Side A)
2) Hip Flexor Stretch/Lunge (Side B)
3) Pigeon (Side A)
4) Pigeon (Side B)
5) Single Leg Forward Fold (Side A)
6) Single Leg Forward Fold (Side B)
7) Saddle Pose

Strength
Every 3:00, 4 Sets
2 Pause Back Squat + 4 Back Squat (65-70%)

Superset Accessory (3+ out of 4)
5/5 Kettlebell Hip Shift

“Karen”
For Time:
150 Wall Balls (20/14)
*Compare to 5/8/23

Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Snatch + 1 Power Snatch (60-65%)
5-8) 1 Hang Power Snatch + 1 Power Snatch (↑)
*Reset b/t reps

Conditioning
AMRAP 12
100m Run
3 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
60 Double Unders (FX: 40)
9 Power Snatch (115/80) (FX: 95/65)
*RX+ Min: 3+103

Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Row
2) AMRAP Burpees to 6″ Target
3) AMRAP Calorie Bike
4) AMRAP Sit-Ups
5) AMRAP Calorie Ski
6) AMRAP Box Jumps (24/20)
7) Rest
*Score is total reps

Cooldown
:30 on/:10 off
Saddle Pose
Downdog to Seal Pose
Single Leg Forward Fold (Side A)
Single Leg Forward Fold (Side B)
Pigeon Pose (Side A)
Pigeon Pose (Side B)
Supine Spinal Twist (Side A)
Supine Spinal Twist (Side B)

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007

Partner Hero WOD “Badger”
3 Rounds for Time – Split Reps Any Way
30 Squat Cleans (95/65)
30 Pull-Ups
800m Team Run

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers!
ONE WEEKS left to get your tickets to the Nats Game!
Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th
Friends and family welcome!

Strength
Every 3:00, 4 Sets
8 Bench Press
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4)
50′ Double Kettlebell Overhead Carry

Conditioning
EMOM 15
1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)
2-4)
AMRAP
75 Double Unders (FX: 50)
15 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit)
5) Rest