WOD / Events

5
Dec

Friday, December 6, 2019

Strength:

E2MOM 20
1: 10 Bench Press @ 60 – 65%
2: 10 Pendlay Row (↑)

Conditioning:

3 Rounds
5 Strict Chest-to-Bar Pull-ups (Fx: 5 Strict Pull-ups)
10 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
400m Run

Time Cap: 14:00

4
Dec

Thursday, December 5, 2019

Strength:

E2MOM 10
12 Deadlifts @60 – 65%

Conditioning:

5 Rounds
Work 1:00/Rest 0:30
AMRAP
12 Thrusters (115/80) (Fx: 95/56) (Rx+: 135/95)
24 Double Unders

3
Dec

Wednesday, December 4, 2019

Strength:

E2MOM 24
1: 1:00 Weighted Plank
2: 10 High Box Jumps (↑)
3: 1:00 Max Calorie Ski Erg
4: 10 Broad Jumps

Conditioning:

AMRAP 7
10 Goblet Squats (32/24) (Fx: 24/16)
20 Sit-ups

2
Dec

Tuesday, December 3, 2019

6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!


Strength:

E3MOM 15
5 Hang Power Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%

Conditioning:

AMRAP 10
10 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20)
10 Each Arm Dumbbell Hang Power Snatch (50/35) (Fx: 35/20)
10 Toes-to-Bar (Fx: 7 T2B)

1
Dec

Monday, December 2, 2019

5:30 – 7:15 PM
Injury Screenings with Dr. Stacy Snow. DETAILS >>


WODs
Events
Monday Back Squats + Lunges Injury Screening with Dr. Stacy Snow (5:30 – 7:15 pm)
Tuesday Hang Power Cleans Free Beginner CrossFit Class (6:45 pm)
Wednesday Long Strength EMOM
Thursday Deadlifts
Friday Bench Press + Pendlay Row
Saturday Long Cardio EMOM CrossFit Teens (10:00 am)
Sunday Strict Press

Strength:

E2MOM 20
1: 10 Back Squats @ 60 – 65%
2: 10 Back Rack Lunges @ 45-50%

Back rack lunge weight based on 1RM back squat.

Conditioning:

21 – 15 – 9
Power Snatch (75/55)
Burpees Over the Bar

Cash Out: 25/20 Calorie Skierg (Fx: 20/15)

30
Nov

Sunday, December 1, 2019

Strength:

E3MOM 15
10 Push Press
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 70 – 75%
Set 5: 70 – 75%

Conditioning:

AMRAP 9
15 Wall Balls (20/14)
10 Kettlebell Swings (24/16)

29
Nov

Saturday, November 30, 2019

Strength:

E3MOM 15
Deadlifts
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%

Conditioning:

EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
3: 20/15 Calorie Ski Erg (Fx: 15/12)
4: Max Reps Burpee Box Jump Overs
5: Rest

28
Nov

Friday, November 29, 2019

SCHEDULE
Open Gym (9:00 – 10:00 am) only. WODs at 10:00 am and 4:30 pm only.


Strength:

E3MOM 15
10 Bench Press
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%

Conditioning:

E2MOM 18
1: 10 Farmer’s Carry Lunges + 10 Farmer’s Carry Box Step Ups (AHAP)
2: 15 Barbell Roll Outs
3: 1:00 Squat Hold (Weighted if Possible)

27
Nov

Thursday, November 28, 2019

SCHEDULE
Open Gym (8:00 – 9:00 am) and WOD at 9:00 am only.


Conditioning:

With a Partner, One Partner Working at a Time
AMRAP 35
50 Alternating Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)
50 Box Jumps (30/24) (Fx: 24/20)
50 Burpees
1000m Row