WOD / Events

14
Sep

Thursday, September 15, 2022

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

13
Sep

Wednesday, September 14, 2022

“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

12
Sep

Tuesday, September 13, 2022

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

11
Sep

Monday, September 12, 2022

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!

Congratulations to the winning team! Megan, Coach Ryan, Adam, and Max!
Thank you to everyone who came out to support!
Weekly OverviewEvents/Classes
MondaySquat CleanBar Muscle Up Skills Clinic at 5:45 PM
TuesdayStrict Pull UpLumbar Spine Mobility Class at 5:45 PM
Wednesday“Coach Ryan” CFR7 Benchmark WOD
ThursdayLong Conditioning
FridayStrict Press
SaturdaySquad WOD
SundayBox Step Ups

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)

10
Sep

Sunday, September 11, 2022

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)

9
Sep

Saturday, September 10, 2022

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

8
Sep

Friday, September 9, 2022

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

7
Sep

Thursday, September 8, 2022

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)

6
Sep

Wednesday, September 7, 2022

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