WOD / Events

Modified MLK Jr. Day Schedule:
– Morning Classes – 9 AM and 10 AM only
– Evening Classes (normal schedule) – 4:30 PM, 5:30 PM, and 6:30 PM

Strength
Every 1:30, 8 Sets
1 Power Clean (↑)

Conditioning
CrossFit Open 23.1
AMRAP 14
60 Calorie Row
50 Toes to Bar (FX: Hanging Knee Raises)
40 Wall Balls (20/14) (FX: 14/10)
30 Cleans (135/95) (FX: 95/65)
20 Ring Muscle-Ups (FX: Pull-Ups)

Conditioning
Every 1:30, 4 Rounds
1) 18/14 Calorie Ski (FX: 14/11) (RX+: 22/17)
2) 18/14 Calorie Bike (FX: 14/11) (RX+: 22/17)
3) 9 Burpees to 12″ Target (FX: 7) (RX+: 11) + AMRAP 50′ Shuttle Runs
4-5) Rest

Squad WOD
5 Rounds of 4:00 on/2:00 off w/ Partner – Alternate Movements
12/9 Calorie Row (FX: 9/7)
9 Medicine Ball Sit-Ups (20/14)
6 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
3 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
1 Rope Climb

Strength
Every 2:30, 6 Sets
1-2) 3 Split Jerks (70-75%)
3-4) 2 Split Jerks (75-80%)
5-6) 1 Split Jerk (80-85%)

Conditioning
AMRAP 10
50 Double Unders (FX: 35)
5 Curtis P’s (95/65) (FX: 75/55) (RX+: 135/95)
*Curtis P: 1 Clean + 2 Front Rack Lunges + 1 Push Press

MOMENTUM LIFESTYLE/NUTRITION CHALLENGE SEMINAR
TONIGHT, 7:45 PM, CFR7
Interested in working with Coach Cameron to kick off the New Year? Come tonight to see what it’s all about!

Strength
Every 3:00, 4 Sets
Front Squat
1) 8 @70-75%
2-3) 6 @75-80%
4) 4 @80-85%

Superset Accessory
20/20 Banded Wrist Flexion w/ Rig

Conditioning
3 Rounds for Time:
20/15 Calorie Row (FX: 15/11)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
10 Toes to Bar (FX: 5) (RX+: 15)
10 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15)
*15:00 Cap

Add some accessory work to your week with Core-Flex tonight at 5:45 PM!

Strength
Every 2:00, 6 Sets
1-3) 2 High Hang Power Snatch w/ Pause in Catch (60-65%)
4-6) 2 Hang Power Snatch w/ Pause in Catch (65-70%)
*Hold onto bar between reps

CrossFit Open 22.1
AMRAP 15
3 Wall Walks
12 Single Dumbbell Snatch (50/35) (FX: 35/20)
15 Box Jump Overs (24/20″) (FX: Box Get Overs)

Registration for the 2024 CrossFit Open starts TODAY!
What: 3 workouts over 3 weeks (one released each week)
When: Friday Night Lights – March 1, 8th, and 15th at CFR7 (THEMES released soon!)
How: Head over to games.crossfit.com to register under CrossFit Route 7!

“Coach Anastasia”
3 Rounds for Time:
60 Double Unders
24 Wall Balls (20/14)
6 Power Cleans (225/155)
18 Alternating Pistols
6 Burpee Bar Muscle-Ups
*Compare to 1/10/23

Optional Cooldown
1-2 Rounds for Quality
:30/:30 Banded Lat Stretch
:30-1:00 Foam Roll Calves
:30/:30 Couch Stretch
1:00 Saddle Pose

Conditioning
EMOM 16
1) Ascending Calorie Ski
2) Ascending Calorie Bike
3) Rest
4) Rest
*AMRAP last round
*Score is total AMRAP Calories in the last round
*FX: (12/9) (14/11) (16/12)
*RX: (14/11) (16/12) (18/14)
*RX+: (16/12) (18/14) (20/15)

Strength
Every 1:30, 4 Rounds
1) 5 50X-Tempo Double Kettlebell Front Rack Squat (FX: Goblet)
2) 100′ Backwards Sled Pull
3) :20-:30/:20-:30 Single Arm Plank (FX: :45 Plank)

Conditioning
AMRAP 8
16 Jump Switch Lunges
8 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
8 50′ Shuttle Runs