WOD / Events

Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

===============================

Strength:

5 Sets of:
2 Front Squats + 1 Split Jerk (Build to max)

(20 Minutes)

Conditioning:

EMOM 15:
Min 1: Power Clean (135/95) (Fx 115/80)
Min 2: Assault Bike Calories
Min 3: Rope Climbs
Min 4: DB Snatch (50/35) (Fx 35/20)
Min 5: Forearm Plank

(Score total reps)

Yoga with Kendra tonight at 7:30 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#

=================

Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

===============================

Ring Muscle-up Review and Practice (15 minutes)

Advanced Athletes
For time:
30 Ring Muscle-ups
(15 minute cap)

AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots 20/14
100 double-unders
50-ft. handstand walk, Fx: 15 Alternating Shoulder-Taps against wall
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

===============================

‘Isabel’
30 Snatches (135/95#)

Compare to 7/29/2017

EMOM 12:
Odd: 10 Ring-Rows w/ 1 second hold at top of each rep
Even: 10-15 Toes-to-Bar, Fx: hanging knee raises

Free Spring Cleaning Bootcamp and Yoga Tonight at 6:30 pm! The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.

========================================

Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

===============================

Back Squat (20 minutes)
5-5-5-5-5
Rest 2-3 minutes between sets
Build to a 5 RM over the course of 5 sets

AMRAP 15:
20 Ab-mat Sit-ups
20 Burpees
20 V-ups
20 Box Jumps (24/20”)
20 Hollow-Rocks
10 Burpee Box Jump overs (24/20”)

Free Spring Cleaning Bootcamp and Yoga Tuesday, May 8th at 6:30 pm. The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.

==============

Overview of Week
Monday: Strict Press
Tuesday: Back Squat
Wednesday: Benchmark WoD “Isabel”
Thursday: Ring Muscle Up Practice
Friday: Triple 7 Minute AMRAP
Saturday: Chipper
Sunday: Deadlift

================

20 Minutes clock:
15 Minutes to 1 RM Strict Press

In remaining 5 minutes:
1 Max Unbroken Set of Shoulder-to-Overhead with today’s 1 RM Strict Press

AMRAP 10:
5-10-15-20-25 etc…
DB Hang Clean and Jerks 50/35,  Fx: 35/25 alternate every 5 reps
C2B Pull-ups, Fx: Pull-ups

Free Spring Cleaning Bootcamp and Yoga Tuesday, May 8th at 6:30 pm. The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.

==============

For time:
30 Overhead Walking Lunges 45/25
30 Knees-to-Elbows
30 Sit-ups
30 Cal Row
30 Sit-ups
30 Knees-to-Elbows
30 Overhead Walking Lunges 45/25

15 minutes of:
Work on a gymnastics skill you need to improve (muscle-ups, HSPU, C2B Pull-ups, hand-stand walk etc.)

Free Spring Cleaning Bootcamp and Yoga Tuesday, May 8th at 6:30 pm. The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.

==============

Deadlift 20 minutes
Build up to a tough single / 1 RM

EMOM 16:
Odd Minutes – 8 Push-Jerks 135/95 + 4 Over-the-Bar Burpees, Fx: 115/75
Even Minutes – 1-6 Ring Muscle-ups, Fx: 10 Ring Dips)

2 Sets:
Single-Leg KB Deadlift x 20 reps (10 each leg)
Plank x 1:20
Rest as needed

Free Spring Cleaning Bootcamp and Yoga Tuesday, May 8th at 6:30 pm. The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.

==============

Rope Climb Review and Skill Work (15 minutes)

Advanced Athletes:
EMOM 10:
1 Rope Climb +10 Alternating Pistols

‘2018 AGOQ Workout 2’
4 RFT:
25 C2B Pull-ups, Fx: pull-ups
5 Cleans 245/170,  power or squat Fx: Scale to 75% of 1 RM clean

(15:00 Cap)