WOD / Events

Strength:

E3MOM 18
Power Clean + 2 Hang Squat Cleans (Max Effort)

Rx: Touch-and-go, no regripping/resting after bar leaves the shoulders at the top of each clean.

Conditioning:

4 Rounds
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
10 Strict Handstand Push-ups (Fx: Kipping HSPU)

REMINDER
This Monday, Kettlebell Kitchen will be on hand offering taste tests from 4:15 – 8:30 pm!

Conditioning:

“Partner 19.1”
With a Partner, Alternating Movements
AMRAP 25
19 Wall Balls (20/14) (Fx: 14 Wall Balls)
19 Calorie Row (Fx: 14 Calories)

Both partners work at the same time. They switch movements once they have both completed their 19 reps.

Strength:

E3MOM 21
Back Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++

Conditioning:

Work 2:00 / Rest 1:00 until you complete:
5 Rounds
10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)
10 Burpees Over the Bar

Strength:

E3MOM 21
Deadlift
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++

Conditioning:

AMRAP 10
10 Push Presses (95/65) (Fx: 75/55)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Box Jumps (24/20)

5:45 PM
New Mobility Class!

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:

E2MOM 10
3 Strict Presses

Conditioning:

“First Cut”
4 Rounds
400m Run
3 Legless Rope Climbs (Fx: 3 Rope Climbs)
7 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125)

Time Cap 20:00

REMINDER
Only 9:00 AM 7Fit and 10:00 AM CrossFit WOD today. Happy Labor Day!

Overview of the Week

Conditioning:

With a Partner
AMRAP 35
1000m Run
80 Double-Unders
60 Burpees
40 Pull-ups (Rx+: Chest-to-Bar Pull-ups)
1000m Row
80 Double-Unders
60 Burpees
40 Pull-ups (Rx+: Chest-to-Bar Pull-ups)

Partners run together. All other movements can be divided in any way, one partner working at a time.

REMINDER
Tomorrow is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am.

Strength:

Every 1:30 for 5 Rounds of Each, Alternating
Station 1: 1 Bench Press (ME)
Station 2: 1 Pendlay Row (ME)

Conditioning:

21 – 15 – 9
Box Jump Overs (24/20)
Toes-to-Bar
Rest 1:00
15 – 9 – 6
Box Jump Overs (24/20)
Toes-to-Bar

Rx+: Clear Box on Jump Over

REMINDER
This Monday is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am.

10:00 AM
CrossFit Kids!

Strength:

Deadlift
25 Minutes to Establish 2 rep max.

Conditioning:

AMRAP 10
20 Wall Balls (20/14)
20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)
20 Dumbbell Front Squats (50/35) (Fx: 35/20) (Switch hands every 5 reps)

Conditioning:

E4MOM 28
400m Row
10 Burpees
3 Unbroken Push Presses

Score is max weight on push press.

Finisher:

3 Rounds
:30 Hollow Hold
20 Alternating Double Dumbbell Strict press (10L/10R)
20 Alternating Double Dumbbell Bicep Curls (10L/10R)