Conditioning
4 Rounds for Time:
400m Run (FX: 300m)
500/400m Row (FX: 400/300m)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
60 Crossover Single Unders (FX: 40) (RX+: 80)
*36:00 Cap
Optional Cooldown
1:00/1:00 Lacrosse Ball Mash Arches (Feet)
1:00/1:00 Couch Stretch
1:00/1:00 Straddle Pose w/ Rig
| Weekly Overview | Events/Classes | |
| Monday | Clean, Benchmark WOD “Elizabeth” | |
| Tuesday | Long Conditioning | |
| Wednesday | Unilateral Lower Body | 5:45 PM – Bar Muscle-Ups Skills Clinic |
| Thursday | Snatch | |
| Friday | Bench Press | |
| Saturday | Squad WOD | Mr. & Mrs. Daniela Baby WOD |
| Sunday | Upper Body Bodybuilding | 8 AM – Power Yoga |
Strength
Every 2:00, 8 Sets
1-4) 1 Power Clean + 1 Squat Clean (↑, start at 50-60% 1RM CJ)
5-8) 1 Squat Clean (↑)
“Elizabeth”
For Time:
21-15-9
Cleans (135/95) (FX: 95/65)
Ring Dips (FX: Hand Release Push-Ups)
*Compare to 5/2/23
*12:00 Cap
Strength
Every 2:00, 3 Rounds
1) 12-16 Double Dumbbell Box Step Ups
2) 12/12 Single Leg Hip Thrusts
Conditioning
3 Rounds for Time:
20 Box Jumps (24/20)
20 Jump Switch Lunges
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap
Squad WOD
5 Rounds for Time w/ Partner – Split Reps Any Way
200m Team Run
20 Front Squat (115/80) (FX: 95/65) (RX+: 135/95)
20 Synchro Sit-Ups
20 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Bar Muscle-Ups)
*35:00 Cap
Strength
Every 1:30, 4 Rounds
1) 6 Deadstop Strict Press (65-75%)
2) 25 Underhand Banded Pullaparts
Conditioning
AMRAP 12
75 Double Unders (FX: 50)
25 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)
250/200m Row (FX: 200/150m)
Strength
Every 2:30, 5 Sets
3 Deadstop Deadlifts
1-2) 60-65%
3-4) 65-70%
5) 70-75%
Conditioning
For Time:
32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (2:00 Cap)
400m Run (FX: 300m)
16 Bar Facing Burpees (FX: 12) (RX+: 20)
*8:00 Cap
We have Core Flex tonight at 5:45 PM! Sign up on ZenPlanner!
Hero WOD “Blake”
4 Rounds for Time:
100′ Overhead Plate Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push-Ups
Optional Finisher
1:00/1:00 Crossbody Banded Shoulder Stretch
1:00/1:00 Lacrosse Ball Mash Shoulders
1:00-2:00 Foam Roll Calves
Strength
Every 2:30, 6 Sets
1-3) 3 Hang Power Clean (70-75% of 1RM CJ)
4-6) 2 Hang Power Clean (75-80%)
*Hold onto bar between reps
Conditioning
3 Rounds for Time:
200m Run
12 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
60 Double Unders (FX: 48)
*12:00 Cap
Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!
As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!
– Wednesday 7:30-8:30pm
– Thursday 7:30-8:30pm
– Saturday 11am-12:30pm
These will be run like Open Gym / our Open Make-Up days, where we will do a very brief overview of the workout, then coordinate 2-3 heats of athletes and judges. Show up ready to roll (warm-up beforehand)!
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Hang Clean | |
| Wednesday | Hero WOD “Blake” | 5:45 PM – Core Flex |
| Thursday | Deadlift | |
| Friday | Strict Press | |
| Saturday | Squad WOD | 9am/10am – Daniela S. Baby WOD! |
| Sunday | Unilateral Lower Body | 8am – Power Yoga |
Strength
Every 2:30, 6 Sets
4 Back Squat
1-3) 30X-Tempo – 70-75%
4-6) No Tempo – 75-80%
*30X-Tempo: 3s down
Superset Accessory (3+ out of 6)
10/10 Side Lying Shoulder Flexion
Conditioning
3 Rounds of :50 on/:10 off
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 20/15)
2) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
3) AMRAP Toes to Bar
4) Rest
5) Rest
*Score is total Toes to Bar