WOD / Events

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Strength:
5 Rounds:
Rx+: 10 Weighted strict pull-ups
Rx: 10 strict Pull ups
Fx: 5 Strict Pull ups
Rest 1:30 after each set

Conditioning:
AMRAP 14:
2 Rounds of ‘Cindy’ (Rx+: C2B)
20 KBS (24/16) (Rx+: 32/24)

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Front Squat:
5×2 (ME)

For time:
9-7-5
Deadlifts
Hang Power Clean
Front Squats
(Rx: 205/135) (Fx: 155/105) (Rx+: 225/155)
400m Run after each round

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Overview of Week:
Monday: Strict Press
Tuesday: Front Squats
Wednesday: Strict Pull-ups
Thursday: Snatch Complex
Friday:Handstand Push-ups
Saturday: Back Squats
Sunday: 30 Minute Amrap

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Strength:
Strict Press
5×2 (ME)
Finish with one set of:
AMRAP@85% of 2RM

Conditioning:
For time:
50 Double-Unders (Fx: 25 Double Unders)
12 Ring Muscle-ups (Fx: C2B Pull Ups)
75 Double-Unders (Fx: 50 Double Unders)
8 Ring Muscle-ups, (Fx: C2B Pull Ups)
100 Double-Unders (Fx: 75 Double Unders)
6 Ring Muscle-ups , (Fx: C2B Pull Ups)

Place your 2018 CrossFit Route 7 Hoodie Order by TODAY Sunday, November 18. $50 via Cash, paypal or venmo.

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Conditioning:
For time: (stagger large class by 5 minutes)
1000m Row (Rx+: Ski)
50 HSPU (Fx: 30)
40 Box Jump Overs (30/24) (Fx: 24/20)
30 Ring Dips (Fx: 20)
20 Deadlifts (315/205) (Fx: 275/175)
10 Bar Muscle-ups (Fx: C2B)

Finisher:
Accumulate 10:00 Plank as quickly as possible

Place your 2018 CrossFit Route 7 Hoodie Order by Sunday, November 18. $50 via Cash, paypal or venmo.

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Top 5 Things Contributing to Your Knee Pain & What to Do About Them clinic: Today, Saturday, November 17 at 11:30am

Is Knee Pain or Lack of Mobility Keeping You from the Performance You Know You’re Capable of in CrossFit?

Are you having difficulty or pain with any of the following?

• Performing squats or lunges?
• Going up or down stairs?
• Running?
• Or even bending down to pick up something off the floor?

Maybe you’re not even having pain (yet) but have noticed that your mobility is not what it used to be? Your knees might be feeling stiff after commuting to work, sitting at your desk all day, or trying to sit through a 2-hour movie, and you definitely notice it with most of your CrossFit workouts.

If you’ve had these issues for a while and have tried different things to help yourself (massage, dry needling, Graston, foam rolling) and the knees are better for a while, but then the issues come back, then you are probably only treating the SYMPTOMS of your problem, and not the underlying cause. If you don’t get down to what’s really going on, then the cycle will just continue, and you definitely have more important things to be doing.

At the Optimizing Knee Performance workshop, you’ll learn:

• The surprising 5 things that are probably contributing to your knee pain
• The #1 muscle group you should focus on
• Why foam rolling the IT Band is unfortunately not going help anything
• How to know if your knee problem is something you can fix yourself or if you need someone to help you
• What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery

This event will be a great opportunity to have all your questions answered by a specialist physical therapist and functional performance coach! You will also have a chance to have a mini-evaluation on your knee to assess your particular symptoms. If getting up in front of a group is not your thing, then you can still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their knee and how that relates to you!

The Optimizing Knee Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!

Click Here to Register

Looking forward to seeing you there!

Dr. Stacy Snow, PT, DPT

Tranquil Place Physical Therapy & Wellness

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Strength:
Back Squat
5@80%
5@85%
2×3@85%
1×3@90%

Conditioning:
3 RFT:
12 Front Squats (135/95) (Fx: 115/80) (Rx+ 165/105)
10 Burpees-over-the-bar
8 Alternating Front Rack Lunges (135/95) (Fx: 115/80) (Rx+ 165/105)

Mobility:
Accumulate 4:00 couch stretch (2:00 on each leg)