WOD/Events

Thank you to the 50+ survey responses so far! We’d love to hear from more of you, so we are going to extend the survey deadline until midnight on Sunday, April 18th. Please take 15 minutes to help us learn what we are doing well and how we could improve our operations! Reminder – the survey was sent via email on April 1st.

Strength

5 Rounds
20 Alternating Reverse Deficit Farmer’s Lunges
10 Narrow Stance Goblet Squats

Conditioning

2 Rounds
600m Run
120 Double Unders (Fx: 80)
30 Toes to Bar (Fx: 20)

Time Cap 18:00

Strength

E2MOM 20
1: 10 Bench Press @65 – 70%
2: 10 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

AMRAP 7
10 Burpees Over the Bar
5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)

Conditioning

E3MOM 36
1: 20/15 Calorie Assault Bike (Fx: 15/10)
AMRAP Rope Climbs
2 – 3: 1600/1300m Row (Fx: 1300/1000m)
4: Rest

Long Conditioning

4 Rounds
1000m Run
30 Push Press (125/85) (Fx: 85/60) (Rx+: 145/100)
30 Lunges

Time Cap 42:00

Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!

Want to get better at rowing? Get some training from Coach Elizabeth!

As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!

Click here for more details!
Click here for the Facebook event!

Strength

EMOM 15
1 Squat Clean (↑)

Conditioning

9 – 15 – 21 – 15 – 9
Russian Kettlebell Swings (32/24) (Fx: 24/16) 
Toes to Bar (Fx: 5 – 10 – 15 – 10 – 5)
Air Squats

Time Cap 12:00

Strength

3 Rounds
20 Alternating Kettlebell Straddle Press
20 Each Arm Band Lat Pull
2 Each Side Turkish Get Up

Conditioning

E2MOM 16
1: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Calorie Row
3: AMRAP Calorie Assault Bike
4: Rest

Strength

E2MOM 10
5 Back Squats @65 – 75%

Conditioning

8 Rounds
8 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Push Ups

Top Ten Percent Open Finishers

Congrats to all of the CFR7 Athletes who finished in the top 10% during the Open! We’re looking forward to cheering you on in the quarterfinals!

Strength

EMOM 12
1: 12 Plate-to-Chest Standing Good Mornings
2: 12 GHD Sit ups (Fx: Weighted Abmat Sit Ups)
3: 12 Arch Extensions With :03 Hold

Conditioning

EMOM 16
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 25/18)
2: Rest
3: AMRAP Strict Pull Ups (Rx+ Chest to Bar)
4: Rest

Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!

Want to get better at rowing? Get some training from Coach Elizabeth!

As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!

Click here for more details!
Click here for the Facebook event!

Strength

3 Rounds
10 Double Kettlebell Front Squats
10 Kettlebell Straight Leg Deadlifts (Add deficit if needed)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Tempo for kettlebell movements: 30×1

Conditioning

AMRAP 8
16 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
64 Double Unders (Fx: 48)