9AM: Regular class WOD

10 AM: Open Make-Up!

Strength
Every 3:00, 4 Sets
6 Tempo Bench Press (60-70%) +
6 Tempo Strict Pull-Ups (Banded/Weighted)
*3s down

Conditioning
3 Rounds of 1:00 on, :10 off
1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)
2) AMRAP Hand Release Push-Ups (FX: Push-Ups)
3) AMRAP Toes to Bar (FX: Hanging Leg Raises)
4) Rest
*RX/RX+ Min: 80
*Score is total AMRAP reps (Push-Ups + Toes to Bar)

4 Rounds for Time w/ Partner – Split Reps Any Way
400m Team Run (FX: 200m)
150 Double Unders (FX: 100 OR Single Unders)
500m Row
50 Wall Balls (20/14) (FX: 14/10)
*38:00 Cap

CrossFit Open 25.1 starts THIS WEEK!

Whether you’re signing up through HQ or just doing it for fun, this is a GREAT way to get involved with our local CrossFit Route 7 community!

CFR7 Open Checklist:
– Read Anastasia’s Seven Up post about scoring (or ask your team’s coach)
– Reserve your spot for Friday Night Lights on Zen Planner
– Show up and have fun (bonus points for dressing up)
– Support your team and local CFR7 community

CrossFit Open 25.1
AMRAP 15
3 Lateral Burpees Over Dumbbell
3 Single Dumbbell Hang Clean and Jerk
30′ Bodyweight Walking Lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

TOMORROW IS 25.1, Week 1 of the Open!
Tune in to Games.CrossFit.Com at 3 PM today to find out what the workout is!
Come in your best 80s gear tomorrow and see you for our first FRIDAY NIGHT LIGHTS!

Conditioning
5 Rounds of 1:00 on, :10 off
1) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
2) AMRAP Calorie Bike
3) Rest
4) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
5) AMRAP Calorie Ski
6) Rest
*Score: Total Bike and Ski Calories
*RX/RX+ Min: 125/100 (~25/20 Cals per round)

Optional Cooldown
1:00/1:00 Pigeon Pose
1:00 Saddle Pose
1:00/1:00 Banded Lat Stretch

Get ready for the Open! Sign up for the Handstand Skills Clinic tonight at 5:30 PM!

Strength
Every 2:30, 5 Sets
3 Push Press w/ Pause at Top (55-65% of 1RM CJ)
*Touch and Go; take from floor

Conditioning
AMRAP 12
12 Box Jump Overs (24/20)
8/8 Single Dumbbell Snatch (50/35) (FX: 35/20)
4 Wall Walks (FX: 2)
*RX Min: 4 Rounds