Join us for a fun day of gymnastics. We will cover all things handstand. From Handstand push ups to freestanding and walk. Parallettes and obstacle courses. Fee for members and $10 for drop ins. Lets get ready to have some fun.
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E2MOM 12
2 Back Squat@85-90%
3 Rounds
500m Row
100 Double Unders (Fx: 75 Double Unders)
10 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Rest 1 Minute after each round.
Join us for a fun day of gymnastics. We will cover all things handstand. From Handstand push ups to freestanding and walk. Parallettes and obstacle courses. Fee for members and $10 for drop ins. Lets get ready to have some fun.
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Ski Erg
50/40 Calories for time
Compare to 10/29/18
4 Rounds
Work 3:00/Rest 1:00
AMRAP
10 Push Jerk (135/95) (Fx: 95/65) (Rx+: 165/115)
3 Bar Muscle Ups (Fx: C2B) (Rx+: 5 Bar Muscle Ups)
Athletes pick up where they left off on each work period.
Join us for a fun day of gymnastics. We will cover all things handstand. From Handstand push ups to freestanding and walk. Parallettes and obstacle courses. Fee for members and $10 for drop ins. Lets get ready to have some fun.
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Athletes pick up where they left off on each work period.
“Open Workout 18.1”
AMRAP 20
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35) (5R/5L)
14/12 Cal. Row
Two heats with athletes judging
Compare: 2/23/2018
Today, CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.
Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.
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Partner Core Development
3 Rounds with Med Ball or Slam Ball:
10 Each Direction Partner Russian Twists
15 Partner Sit Ups
Partner Russian Twists: https://www.youtube.com/watch?v=Vc8Xx26ohv8
“Bring a Friend Day”
AMRAP 20
One partner working at a time.
5 Burpees
10 Box Jumps (adjust height based on ability)
15 Goblet Squats (50/35) (Fx: 35/20)
CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.
Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.
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E2MOM 20:
Power Snatch (ME)
For Time:
30/25 Cal Assault Bike Buy In, (Fx: 25/20)
-Then-
3 Rounds:
5 Strict HSPU (Fx: Kipping HSPU) (Rx+: 4″/2″ Deficit)
15 C2B Pull Ups (Fx: Pull Ups)
Time Cap: 12 Minutes
CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.
Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.
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Overview of The Week:
Monday: Clean EMOM
Tuesday: Power Snatch
Wednesday: Bring A Friend Day WOD (No CF experience needed)
Thursday: Open Workout 18.1
Friday: Ski Erg Test
Saturday: Back Squats
Sunday: Diane
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E2MOM 20:
Clean (ME)
For Time:
10 – 20 – 30 – 40
Wall Balls (20/14)
40 – 30 – 20 – 10
American Kettlebell Swings (24/16)
Time Cap: 14 Minutes
CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.
Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.
Strength:
3 Super Sets:
Rx:
5 Strict Pull Ups (Rx+: C2B, Weighted if possible)
5 Strict Ring Dips (Rx+: Weighted)
Fx:
5 Jumping Pull Ups (2 Sec. Negative)
5 Jumping Ring Dips (2 Sec. Negative)
Rest 2 Minutes Between Sets
Conditioning:
For Time:
5 Rounds
9 Toes to Bar (Fx: 7 T2B)
9 Pull Ups (Fx: 7 Pull Ups) (Rx+: C2B)
3 Push Jerks
Every Round, Push Jerk Weight Increases, 12 Minute Time Cap
Push Jerk Weights:
Rx: 135/95, 165/115, 185/135, 205/145, 225/155
Fx: 95/65, 115/80, 135/95, 155/105, 175/125
CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.
Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.
Strength
E2MOM 14 min.
Front Squat
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 1 reps
Build to ME. First set at 55-60%
Conditioning:
4 Rounds
400 Meter Run
10 Power Cleans
10 Overhead Squats
Barbell Weights (115/80) (Fx: 95/65) (Rx+: 135/95)
EMOM 20
Min 1: 5 Bench Press
Min 2: 5 Pendlay Row
Min 3: 10 Push Ups
Min 4: 10 Ring Row
Min 5: Rest/Spotter
Weight on barbell should be same across. Add weight to push up if possible. Elevate feet on ring row if possible.
5 Rounds
1:30 Work/ :30 Rest
In work period: 10 Burpees followed by AMRAP Russian KB Swings (32/24) (Fx: 24/16)