WOD / Events

Strength

E2MOM 18
Split Jerks
1 – 3: 3 @70 – 75%
4 – 6: 2 @75 – 80%
7 – 9: 1 @80 – 85%

Conditioning

3 Rounds
Work :30/Transition :10
1: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 20/15)
2: AMRAP Kettlebell Swings
3: AMRAP Russian Kettlebell Swings
4: Rest
5: Rest

Kettlebell Weights:
(32/24) (Fx: 24/16)

BRING-A-FRIEND DAY coming up on Tuesday, September 21! Our WOD will be designed for people with all levels of fitness experience, so bring your friends and family and show them why you love CFR7!

“Nancy”

5 Rounds
400m Run
15 Overhead Squat (95/65)

Post-WOD Skill/Strength

3 Rounds
2 Turkish Get Ups Each Arm (↑)
10 Alternating Barbell Side Bends
10 Each Side Pallof Press + Rotation

BRING-A-FRIEND DAY coming up all day on Tuesday, September 21! Our WOD will be designed for all people with all levels of fitness experience, so bring your friends and family to show them why you love CFR7!

Strength

Every 1:30 for 8 Sets
2 Power Snatches @80 – 85%

Conditioning

AMRAP 14
4 – 8 – 12 – 16 – 20…
Front Rack Lunges (135/95) (Fx: 95/65)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)

Strength

E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning

2 Rounds
30 Burpees Over the Bar
15 Power Cleans (145/100) (Fx: 125/85) (Rx+: 165/115)

Conditioning

5 Rounds
100 Double Unders (Fx: 75 Double Unders) (Rx+: 150)
10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

But…

E5MOM Including 0:00
20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)

1:00 Time Cap on Each Ski

Strength

E3MOM 15
6 Back Squats
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning

AMRAP 9
9 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 12)
18 Box Jump (27/22) (Fx: 24/20)

Strength

Every 1:30 for 8 Sets
2 Hang Squat Snatches @75 – 80%

Conditioning

AMRAP 12
6 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
24 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

Kabul 13

In honor of the 13 United States Service Members killed in the Kabul Airport Attack on August 15, 2021

• Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
• Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
• Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
• Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
• Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
• Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
• Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
• Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
• Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
• Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
• Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
• Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
• Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio

2021m Row

Then…

13 Rounds
8 Power Snatches (115/85)
26 Sit Ups

Strength

E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%

Conditioning

3 Rounds
36 Wall Balls (20/14) (Rx+: 11’/10′)
6 Ring Muscle Ups (Fx: Burpees Chest to Bar Pull Ups) (Rx+: 10)