Seventh Heaven, Competition WOD: 7:15 AM
WODS: 9 and 10 AM
Olympic Lifting Class: 11AM

With a Partner:
Every 2:00; 8 Rounds
P1: 24/18 Calorie Bike (FX: 18/13) (RX+: 30/22)
AMRAP Slamballs (20/15) (FX: 15/10)
P2: 100m Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24)

Rest 4:00

Every 2:00; 8 Rounds
P1: 24/18 Calorie Ski (FX: 18/13) (RX+: 30/22)
AMRAP Wall Balls (20/14)
P2: 4 Sandbag Over the Shoulder

*Score is total AMRAP reps
*Alternate Intervals

As part of WOD for Warriors, participants complete the Armistice WOD every year on November 11th, Veterans Day. The WOD includes six rounds representing the branches of the U.S. Armed Forces – Army, Navy, Air Force, Marine Corps, Coast Guard, and Space Force.

The WOD includes 11, 19, and 18 reps of various exercises, marking the end of World War I on 11/11/1918. The 2-minute rest and reflection is representative of the Tomb of the Unknown Soldier, where at 11 am, each November 11th, honors are rendered to remember those we lost in service to our nation.

For more information, visit: https://about.teamrwb.org/wod-for-warriors

Conditioning
“Armistice”
AMRAP 11
11 Power Clean (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull Ups
*Compare to 11/11/21

Post-WOD Strength
Every 2:00, 4 Rounds
1) 12 Dumbbell Bench Press
2) :20-:30/:20-:30 Side Plank

Sign-up to attend our Winter Wine Tasting at The Wine Outlet in Vienna, on November 20th, 2pm!
Cost: $25 (venmo @crossfitroute7), this will include 2 (+) glasses of wine and charcuterie board snacks!

Sign-up here: https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing

Strength
Every 3:00, 5 Sets
1-3) 5 Front Squats (65-70%)
4-5) 12 Front Squats (40-45%)

Superset Accessory
1-3) :20-:30 Banded Lateral External Rotation Hold

Conditioning
EMOM 16
1) 18/13 Calorie Bike (FX: 15/10) (RX+: 21/16)
2) AMRAP Dumbbell Box Step Overs (24/20) (50/35) (FX: 35/20)
3) Rest
4) Rest
*2 Dumbbells on Step Overs

AB ATTACK TONIGHT! 5:45 PM!
Come strengthen your core with Coach Mariah!

Strength
Every 2:00, 9 Sets
1-3) 1 Power Snatch + 1 High Hang Power Snatch (60-65%)
4-6) 1 Power Snatch + 1 Hang Power Snatch (65-70%)
7-9) 2 Touch and Go Power Snatch (↑)
*Hold onto bar between reps

Conditioning
AMRAP 8
2 Wall Walks (FX: 1) (RX+: 2 Hand Release Push-Up into each)
4 Power Snatch (135/95) (FX: 95/65) (RX+: 155/105)
40 Double Unders (FX: 25)

Mobility Class at 5:45 PM tonight!
Hips feeling tight? Come work on HIP mobility to help with squats and deadlifts!

Strength
Every 2:00, 3 Rounds
1) 75′ Dumbbell Front Rack Walking Lunge (2 Dumbbells)
2) 3-6 Bar Muscle-Ups (FX: 12 Banded Strict Pull-Ups) (RX+: 3-6 Ring Muscle-Ups)

Conditioning
EMOM 12
1) 3×5 Toes to Bar (FX: 3×3) (RX+: 15 Unbroken)
2) AMRAP Calorie Row SPM <26
3) Rest
*Score is total calories