WOD / Events

Box Schedule Update: Closed Saturday, June 9th. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.

Our Teams:

*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)

Partner WOD
For Time, one partner working at a time:
400m run with one 20/14 medball (both partners go run)
40 Deadlifts 275/185, Fx: 225/155
400m run with one 20/14 medball (both partners go run)
40 Power Cleans 185/125, Fx: 135/95
400m run with one 20/14 medball (both partners go run)
40 Synchro Barfacing Burpees
400m run with one 20/14 medball (both partners go run)
20 Rope Climbs
400m run with one 20/14 medball (both partners go run)
Rx+:315/205 and 225/155

3 Sets of:
10 Dragon Flags
20 Single Leg Glute Bridges (10L/10R)
20 Wall Angels
(https://www.youtube.com/results?search_query=wall+angles)

For time*:
25 Overhead Squats 135/95, Fx: 95/65
50 Ground-to-Overhead 135/95, Fx: 95/65
25 Overhead Squats 135/95, Fx: 95/65
*EMOM 5 Burpees

EMOM 12 (4 sets):
Min 1 – Hollow Hold x :30
Min 2 – Toes-to-Bar x 10
Min 3 – Superman x 10

Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/

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Deadlift
5 x 5 Across @80-85%

AMRAP 12
24 Wall Balls
12 Burpee box jumps

Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/

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Tempo Back Squat
4 x 3 Tempo: 3211

Use 50-60% of 1 RM

*What’s Tempo? :https://www.t-nation.com/training/questions-about-tempo-training

4 RFT:
10 Front Rack Lunges 155/105, Fx: 115/85
15 Toes-to-Bar

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/

Every 2:00 for 20:00 (10 sets):
Power Snatch x 2 reps (drop between reps)

For time:
4 Rope Climbs (15’) (RX+ = Legless)
600m Run
3 Rope Climbs (15’)
400m Run
2 Rope Climbs (15’)
200m Run
1 Rope Climbs (15’)

Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/

Front Squat
8-8-8-8-8
Build to a heavy set of 8 over 5 sets

AMRAP 14:
4 Ring Muscle-ups (Fx = 4 Strict Ring Dips)
8 HSPU (Rx+ = Strict)
16 KBS (32/24 kg) (Fx = 24/16 kg)

Strength:

Every 3:00 for 12:00 (4 sets):
4 x 5 Touch and Go Power Clean and Jerk
*Increase Load each set

Conditioning:

For time:
1000m Row
15 Power Cleans 155/105, Fx: 115/80
150 Double-Unders, Fx: 100 Double Unders
30 Power Cleans 115/80, Fx: 95/65
150 Double-Unders, Fx: 100 Double Unders

RX+185/125, 135/95

Post-WOD Finisher:

GHD Sit-ups or weighted sit-ups
3 x 20