WOD / Events

24
Jul

Thursday, July 25, 2024

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

23
Jul

Wednesday, July 24, 2024

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

22
Jul

Tuesday, July 23, 2024

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

21
Jul

Monday, July 22, 2024

Weekly OverviewEvents/Classes
MondaySnatch
TuesdayBack Squat,
Benchmark WOD “Karen”
 
WednesdayConditioning Intervals5:45pm Core Flex
ThursdayDeadlift
FridayGymnastics Development
SaturdaySquad WOD
SundayStrict Gymnastics8am Power Yoga

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

20
Jul

Sunday, July 21, 2024

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)

19
Jul

Saturday, July 20, 2024

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

18
Jul

Friday, July 19, 2024

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

17
Jul

Thursday, July 18, 2024

Conditioning
AMRAP 30
200m Run
9 Bar Muscle-Ups (FX: 6 BMU OR 9 Chest to Bar Pull-Ups) (RX+: Ring)
200m Run
15 Power Snatch (75/55) (RX: 55/35)
200m Run
21 Wall Balls (20/14) (FX: 15)

16
Jul

Wednesday, July 17, 2024

Come in this evening for the Bar Muscle-Up Clinic at 5:45 PM!

Strength
Every 2:00, 3 Rounds
1) 16 Double Dumbbell Box Step Ups (24/20)
2) 100′ Backwards Sled Pull
3) 1:00 Plank (Optional Weighted)

Conditioning
5 Rounds on :30 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is total Calorie Bike

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