WOD / Events

Strength

EMOM 8
1) 15/15 Lateral Banded External Rotations
2) 15 Spanish Squats

Conditioning

Every 4:00, 5 Rounds
400m Run (FX: 300m)
15 Weighted Situps (15/10) (FX: Situps) (RX+: Weighted (25/15))
2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)
*Score is slowest round

“Coach Ryan”
For Time:
150 Double Unders
30 Devil’s Press (50/35)
30 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20)
30 Hang Power Snatch (125/85)
150 Double Unders

Post-WOD Strength/Mobility

3 Rounds of :50 on/:10 off
1) Prone Swimmers
2) Pancake Stretch w/ Rig
3) Saddle Pose

Lower back feeling tight? Join Coach Scinju for his Mobility Class at 5:45 PM!

Strength

In 12:00
Establish 1RM Weighted Strict Pull-Up
Feet Elevated Ring Rows 3×10

FX:
Every 3:00, 4 Sets
10 Banded Strict Pull-Up
10 Ring Rows

*Score is Weight for Pull-Up OR FX

Conditioning

2 Rounds for Time:
-30/21 Calorie Row (FX: 24/18)
-40 Single Dumbbell Suitcase Reverse Lunges (50/35) (FX: 35/20) (RX+: 70/50)
-20 Chest to Bar Pull-Ups (FX: 12 Chest to Bar Pull-Ups OR Pull-Ups) (RX+: 12 Bar Muscle-Ups)
*14:00 Cap

Bar Muscle-Up Clinic tonight with Coach Kevin at 5:45 PM!

Congratulations to all of our competitors who competed in our throw-down against Ballston CrossFit this past weekend! Thank you to everyone who came out to support and help judge!

Strength

Every 2:00, 8 Sets
1-2) 1 Squat Clean w/ Pause 2″ From Floor + 1 Squat w/ Pause at Knee (65-70%)
3-4) 1 Squat Clean w/ Pause at Knee + 1 Squat Clean (70-75%)
5-8) 2 Squat Clean (75-80%)

Conditioning

AMRAP 8
100m Run
8 Jump Squats
4 Unbroken Power Cleans (155/105) (FX: 115/80) (RX: 185/125)

Strength

Every 1:30, 4 Rounds
1) 4-6 33X-Tempo Strict Ring Dip (FX: Banded) (RX+: High Rings)
2) 4-6 X33-Tempo Strict Chin-Up (FX: Banded) (RX+: Weighted)
3) 15-20 V-Ups (FX: Tuck-Ups)

Conditioning

AMRAP 10
10 Hand Release Push-Ups (FX: Push-Ups)
20 Dumbbell Hang Snatch (50/35) (FX: 35/20)
40 Double Unders (FX: 30)

Today is the CFR7/BCF Throw-down/BBQ!
Join us at Ballston CrossFit at 3 PM to cheer on your fellow athletes!

Squad WOD
September 11, 2001 Tribute WOD

For Time w/ Partner – Split Reps Any Way
2001m Row into…
9 Rounds:
11 Hang Power Clean (115/80) (FX: 95/65) (RX+: 135/95)
11 Box Jumps (24/20)
11 Push Jerk (115/80) (FX: 95/65) (RX+: 135/95)
11 Toes to Bar (FX: 7)
11 Burpees Over Bar

*40:00 Cap

Strength

Every 2:00, 5 Sets
3 Bench Press (↑) (start around 70%)

Conditioning

Every 1:30, 2 Rounds
1-2) 500m Run (FX: 400m) (RX+: 600m)
3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13) + AMRAP Wallballs (20/14)
4) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13) + AMRAP Wallballs (20/14)
5) Rest
*Score is total Wallballs

Pre-Order your shirt for our Barbell For Boobs event on October 1
to kick off breast cancer awareness month!
How: Venmo $25 to @crossfitroute7; Comment COLOR/SIZE (unisex sizes)
Deadline to Order: Monday, September 12!

Strength

Every 3:00, 5 Sets
RX: 1 Deadstop Deadlift + 3 Deadlifts (75-80%)
FX: 5 Deadlifts (Set 1: 65-70%; Sets 2-5: 70-75%)

Superset Accessory
1-5) 15 Banded Face Pulls

Conditioning

AMRAP 8
75 Double Unders (FX: 50)
20 Goblet Reverse Lunge (50/35) (FX: 35/20) (RX+: 70/50)

Join Coach Mariah for Ab Attack at 5:45 PM tonight!

Strength

Every 2:00, 8 Sets
1-2) 1 Squat Snatch w/ Pause 2″ From Floor + 1 Squat Snatch w/ Pause at Knee (65-70%)
3-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (70-75%)
5-8) 2 Squat Snatch (75-80%)

Conditioning

For Time:
36-24-12 Weighted Situps (15/10) (FX: Situps) (RX+: 25/15)
18-12-6 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
9-6-3 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups OR 3-2-1 Bar Muscle-Ups) (RX+: Ring Muscle-Ups)
*14:00 Cap