WOD

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)

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

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)

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)

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

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)

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

SCHEDULE
7:30 PM WOD is cancelled.

Strength:

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

Conditioning:

AMRAP 8
15 Hand Release Push-ups
20 Air Squats
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!

Conditioning:

E2MOM 42
1: 10 Each Arm Single Arm Ring Row
2: 10-15 GHD Sit Ups (Weighted if Possible) (Fx: Weighted Sit-ups)
3: 1:00 Each Arm Single Arm Ski Erg for Max Calories
4: 20 Dumbbell Strict Press
5: 1:00 High Plank (Weighted if Possible)
6: Max Reps Double Unders
7: Rest

Conditioning:

With a Partner, One Partner Working at a Time
5 Rounds
Row 500m
30 Toes-to-Bar
20 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)