WOD / Events

Conditioning:

AMRAP 25
10 Hand Release Push-ups
15/12 Calorie Row
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
25 Sit-ups

Finisher:

3 Rounds For Quality
100m Farmers Carry (Heavy KB)
30 sec. L-Sit (From pull-up bar)
10/Arm Tempo Bent Over Dumbbell Row (32X1)

5:30 – 7:30 PM
Injury Consultation and Body Work with Dr. Sarah. DETAILS >>

Strength:

E2MOM 16
Hang Power Clean
1: 7@ 55%
2: 6@ 60%
3: 5@ 65%
4: 4@ 70%
5: 3@ 75%
6: 2@ 80%
7: 1@ 85%
8: 1@ 90%

All multi-rep sets should be touch-and-go.

Conditioning:

Work 2:00/Rest 1:00 until you have completed:
6 Rounds
10 Deadlifts (185/125) (Fx: 135/95) (Rx+: 225/155)
15 Box Jumps (24/20)

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:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Bench Press @ 65-70%
Strict Pull-ups (Rx+: Chest-to-Bar)

Time Cap: 20 minutes.

Conditioning:

For Time
400m Run
25 Toes-to-Bar
35 Push Presses (95/65) (Fx: 75/55)

REMINDER
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Overview of the Week

Strength:

E3MOM 18
3 Tempo Back Squats (33×1) (Max Effort)

Conditioning:

AMRAP 10
5 Thrusters (115/80) (Rx+: 135/95)
5 Front Squats (115/80) (Rx+: 135/95)
5 Strict Handstand Push-ups
5 Kipping Handstand Push-ups

Fx:
5 Thrusters (95/65)
5 Front Squats (95/65)
7 Kipping Handstand Push Ups

Conditioning:

“16.3”
AMRAP 7
10 Power Snatch (75/55)
3 Bar Muscle-ups

Finisher:

EMOM 20
1: 45 sec. Hollow/Tuck Hold
2: Rest
3: 50 ft. Handstand Walk (Fx: 40 sec. Handstand Hold)
4: Rest
5: Max Time Parallette L-Sit Holds

Strength:

Deadlift
25 minutes to establish a 1 rep. max.

Conditioning:

For Time
25 Thrusters (115/80) (Fx: 95/65)
25 Burpees
-Rest 2 minutes-
25 Thrusters (95/65) (Fx: 75/55)
25 Burpees

Strength:

3-4 Rounds
5 Skin the Cats
6 Turkish Get ups (3L/3R) (Increase weight each round)

Conditioning:

“Split Triplet Modified”

5 Rounds
1 Legless Rope Climb (Fx: Rope Climb)
100 Double-Unders (Fx: 75 Double-Unders)
10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)
10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20)

Time Cap: 20 minutes.

Strength:

Back Squat
25 minutes to establish a 1 rep. max.

Conditioning:

AMRAP 10
3 Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)
3 Strict Handstand Push-ups (Fx: Kipping HSPU)

Add 3 handstand push-ups each successive round (Rd. 1 = 3 HSPU, Rd. 2 = 6 HSPU, etc.).

Conditioning:

5 Rounds
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
-Then-
50/40 Calorie Row

Finisher:

3 Rounds
100m Plate Pinch Carry (25/15)
5-10 Strict Pull-ups (3 sec. negative)
100m Double Kettlebell Front Rack Carry (24/16)