20
May
Tuesday, May 21, 2019
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AMRAP 36
With a Partner, Alternating Movements
400m Run (one partner)
5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)
10 DB Farmers Carry Box Step Overs (50/35) (Fx: 35/20)
WOD / Events
19
May
Monday, May 20, 2019
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Overview of the Week
Monday: Bench Press
Tuesday: Partner DB MetCon
Wednesday: Snatch Complex
Thursday: Deadlifts
Friday: Back Squats
Saturday: Power Cleans
Sunday: Split Jerks
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Meathead Monday:
Superset:
Bench Press: 4 x 5 (ME)
Strict pull-ups (minimum 10 each round, feel free to go weighted)
3-4 Sets:
DB Bicep Curls 8 each side (ME)
DB Tricep Kick Backs 8 each side (ME)
Single Arm DB/KB Row 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps
Optional finisher:
1 mile time trial
or
5k run
or
2k Row
18
May
Sunday, May 19, 2019
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E3MOM 21
Alternating Movements
5 Touch and Go Push Jerks
Set 1: 70%
Set 2: 75%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%
Set 7: 80%
AMRAP 7
50 Air Squats
10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings)
17
May
Saturday, May 18, 2019
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
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“Danny”
AMRAP 20
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-Ups
Core Finisher:
3 Rounds
0:30 Hollow Hold
0:30 Arch Hold
0:45 High Plank (Increase weight each round)
400m Run at Easy Pace
16
May
Friday, May 17, 2019
Memorial Day Murph and Cookout! We love this time of year and this opportunity to honor the fallen. We will be running one large 10 AM Hero WOD on Monday, May 27th. Then we will bust out the grill and turn up the music. Members are welcome to bring friends, drinks and food they want grilled. Drop-ins are welcome.
To officially register for the “The Murph Challenge 2019“, receive your Murph T-Shirt and see your money going to a good cause. Click the link in the tickets section.
#MURPHCHALLENGE#TAKETHECHALLENGE#CHALLENGEACCEPTED
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Deadlift:
3×6@75-80%
2×6@80-85%
Rest 2-3 minutes between sets.
3 Rounds
30 Seconds per station, 10 Sec. transition time between stations
Max Cal Assault Bike
Rest
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
Rest
Max Cal Ski Erg
Rest
15
May
Thursday, May 16, 2019
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Clean and Jerk Complex
E3MOM 21
1 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME)
3 Rounds
25 American Kettlebell Swings (24/16) (Fx: 16/12)
25 Front Rack Lunges (95/65) (Fx: 75/55)
14
May
Wednesday, May 15, 2019
CFR7, we are excited to announce that Rachel Christine will be expanding her role and joining us as a full time Assistant Manager supporting CFR7 & BCF! We can’t wait to receive more of her positive energy and enthusiasm in our community!
=====================================
Hi! My name is Rachel and I am so happy to be a part of this team and community! I am originally from North Dakota. I grew up in Fargo (yes, really) and spent much of my time at the lakes in Minnesota. I loved having all of the seasons; beautiful winters and summers at the cabin with endless outdoor fun. I graduated from North Dakota State University with a degree in Community Health Education. I had always been active growing up and in school doing volleyball, track and swimming.
Previous to CrossFit, I was a runner and I loved it! In 2010, I did my first full marathon and over the next 4 years had done 19 more plus countless half marathons and shorter races. I loved the physical part of running but the mental test that each race would bring was my favorite. It gave me a chance to do better next time, prepare better, eat better, and train harder. Nothing has ever topped that feeling until I found CrossFit.
I quickly fell in love with this sport because there is so much room for success. There is always a new skill to work on, more weight to be lifted, or more recovery to be had. It leaves so much room for goals to be achieved and a more fulfilled life to be lived! Then you add the community part in and it truly turns into a family. Most CrossFit boxes I have been in do great job of this but CrossFit Route 7 and Ballston CrossFit have always stood out to me since the beginning. I felt so welcome. Every person is friendly and encouraging, it’s a wonderful family to be a part of!
My passion is to train, coach and help people find their preferred form of fitness. Please let me know if I can ever be of assistance to you!
I hold the following certifications and accomplishments:
Bachelor of Science in Health Education, North Dakota State University
CrossFit Level 1 Trainer, CF-L1
USA Weightlifting (USAW) Level 1 Sport Performance Coach
Personal Trainer Certification with National Council of Strength and Fitness (NCSF)
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3 Rounds
1000m Run
150 Double Unders
6 Rope Climbs (Fx: 3 Rope Climbs)
Time Cap 40 min.
Cool Down:
5 – 10 mins Run/Ski/Bike/Row
13
May
Tuesday, May 14, 2019
CFR7, we are excited to announce that Rachel Noah will be expanding her role and joining us as a full time Assistant Manager supporting CFR7 & BCF! We can’t wait to receive more of her positive energy and enthusiasm in our community!
=====================================
Hi! My name is Rachel and I am so happy to be a part of this team and community! I am originally from North Dakota. I grew up in Fargo (yes, really) and spent much of my time at the lakes in Minnesota. I loved having all of the seasons; beautiful winters and summers at the cabin with endless outdoor fun. I graduated from North Dakota State University with a degree in Community Health Education. I had always been active growing up and in school doing volleyball, track and swimming.
Previous to CrossFit, I was a runner and I loved it! In 2010, I did my first full marathon and over the next 4 years had done 19 more plus countless half marathons and shorter races. I loved the physical part of running but the mental test that each race would bring was my favorite. It gave me a chance to do better next time, prepare better, eat better, and train harder. Nothing has ever topped that feeling until I found CrossFit.
I quickly fell in love with this sport because there is so much room for success. There is always a new skill to work on, more weight to be lifted, or more recovery to be had. It leaves so much room for goals to be achieved and a more fulfilled life to be lived! Then you add the community part in and it truly turns into a family. Most CrossFit boxes I have been in do great job of this but CrossFit Route 7 and Ballston CrossFit have always stood out to me since the beginning. I felt so welcome. Every person is friendly and encouraging, it’s a wonderful family to be a part of!
My passion is to train, coach and help people find their preferred form of fitness. Please let me know if I can ever be of assistance to you!
I hold the following certifications and accomplishments:
Bachelor of Science in Health Education, North Dakota State University
CrossFit Level 1 Trainer, CF-L1
USA Weightlifting (USAW) Level 1 Sport Performance Coach
Personal Trainer Certification with National Council of Strength and Fitness (NCSF)
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E3MOM 18
Power Snatch + 2 Hang Power Snatches
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%
Percentages based on 1RM Power Snatch
3 Rounds
15 Deadlifts (185/125) (Fx: 135/95)
15 Toes to Bar (Fx: 7 T2B)
12
May
Monday, May 13, 2019
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Overview of the Week
Monday: Back Squats
Tuesday: Power Snatches
Wednesday: Long MetCon
Thursday: Clean & Jerk Complex
Friday: Deadlift
Saturday: “Danny”
Sunday: Push Jerks
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Back Squat:
E4MOM 20
Set 1: 6@70-75%
Set 2: 6@75-80%
Set 3: 6@75-80%
Set 4: 6@80-85%
Set 5: 6@80-85%
With a Partner, Alternating Full Rounds
10 Rounds
10/8 Calorie Row
10 Burpees over the Rower
Time Cap 14 Minutes