WOD / Events

Strength:

Every 1:30 for 4 Rounds, Alternating Stations
1: 10-15 Each Arm Dumbbell Bench Press
2: 10 Each Arm Dumbbell Bent Over Row

Conditioning:

For Time
20/16 Calorie Assault Bike
100 Double-Unders (Fx: 75 DUs)
15 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)

REMINDER
CrossFit Kids is this Saturday at 10:00 AM! DETAILS >>

Strength:

E2MOM 20, Alternating Stations
1: 5 Tempo Back Squats (33×1) (↑)
2: 10 Back Rack Lunges (↑)

Conditioning:

AMRAP 8
10 Single Arm Dumbbell Push Press (5R/5L) (50/35) (Fx: 35/20)
10 Single Arm Dumbbell Thrusters (5R/5L) (50/35) (Fx: 35/20)
25 ft. Handstand Walk (Fx: 50 ft. Bear Crawl)

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 18
Hang Power Clean + Front Squat + Hang Squat Clean

Conditioning:

6 Rounds With a Partner, Alternating Movements
400m Row
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Burpees over the Bar

Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout 20.2.

Overview of the Week

Strength:

E2MOM 16
2 Split Jerks (↑)

Conditioning:

For Time
800m Run
50 Deadlifts (185/125) (Fx: 155/105) (Rx+: 205/140)
25 Chest-to-Bar Pull-ups (Fx: Pull-ups)
25 Toes-to-Bar

10:00 AM
No WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again).

Strength:

E3MOM 18
5 Bench Press (Max Effort)

Conditioning:

AMRAP 9
100 Double Unders (Fx: 75 DUs)
20 Strict Handstand Push-ups (Fx: Kipping HSPU)

Conditioning:

5 Rounds
Work 1:00/Rest 0:15, Rotating Stations
1: Max Calories Assault Bike
2: Max Calories Row
3: Max Calories Ski Erg
4: 200m Run
5: Rest

Finisher:

3 Rounds for Quality
100 ft Bottoms Up Kettlebell Walk (50L/50R)
:45 Hollow Hold
10 Tempo ring Dips (33X1)
:45 Weighted High Plank

REMINDER
The CrossFit Open is live! Sign up here!

Open Workout 20.1

10 Rounds:
8 Ground-to-Overheads (95/65)
10 Bar-Facing Burpees

Scaled:
(65/45), may step over bar on burpees.

Time cap: 15 minutes.

REMINDER
The CrossFit Open begins tonight! Sign up here!

Strength:

E3MOM 18
3 Tempo Deadlifts

3 seconds on descent and 3 seconds hold at top. Building in weight but, for quality, not max effort. No mixed grip. Double overhand with hook grip only.

Conditioning:

21 – 15 – 9
Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80)
Pull-ups (Rx+: Chest-to-Bar Pull-ups)

REMINDER
The CrossFit Open begins TOMORROW! Sign up here!

Conditioning:

5 Rounds
400m Run
5 Hang Power Cleans (185/125) (Fx: 135/95) (205/145)
5 Hang Squat Cleans (185/125) (Fx: 135/95) (205/145)

For Rx/Fx/Rx+, all 10 cleans must be unbroken.