WOD / Events

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Snatch balance:
5 x 2 ascending

4-5 rounds:
*Barbell Row 8-10
*Floor Seated Single Arm DB Press 8-10 each side
*20 Hollow Rocks or 10-15 GHD sit-ups (max 40 if new to them)

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Strength/Skill Schedule:
Monday: Front Squat
Tuesday: Double Strength
Wednesday: 12 Days of Christmas Wod (wear tall Socks)
Thursday: Bench Press
Friday: Deadlift
Saturday: Clean
Sunday: Press Complex

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Front Squat:
EMOM 10: Perform 2 Front Squats (A)
*Working Sets at 80-85%

AMRAP 15:
15 Russian Kettlebell Swings 32/24, Fx: 24/16
30 Sit ups
15 Kettlebell Sumo Deadlift High Pulls 32/24, Fx: 24/16
30 Body Weight Lunges

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Gymnastics:
3-4 Sets
5-10 Strict Pull ups, Fx:1 leg on box Pull ups
20 Hollow Rocks

AMRAP 15:
8 Dumbbell Man Makers 35/20
*(https://www.youtube.com/watch?v=iMNnvhg1JcM)
10 Box Jumps 24/20
12 Toes to Bar

*RX+ 50/3

Finisher: Coaches Choice

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Split Jerk:
5 x 2 (A)
*From the Rack

3 Rounds for time
300m Row
30 Kettlebell Swings 32/24, Fx: 24/16
15 Front Squats 115/80 Fx: 95/65
15 Push Press 115/80, Fx: 95/65

Finisher:
Accumulate 3:00 Ring Support Hold (top of Ring dip)

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Deadlift:
5 x 3 (ME)
*Reset between reps

Beginners
Deadlift:
5 x 5 (A)
*Reset between reps

AMRAP 12:
5/3 Bar Muscle Ups, Fx: Chest to Bar Pull ups
15 Wall Ball Shots
25 Double Unders

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Gymnastics:
3-4 Sets:
10 Low Ring Push up
(https://www.youtube.com/watch?time_continue=15&v=Wdr675BQu34)

10 Tuck Hollow Hold + Single Leg Extensions,
(https://www.youtube.com/watch?time_continue=43&v=l6s1F0Xj0wk)

AMRAP 4:
10/7 AAB Cals
10 Dumbbell Hang Power Cleans 50/35, Fx: 35/20

Rest 4:00

AMRAP 4:
10 Ring Rows
10 alt. Plate Lunges 45/25, Fx: 25/15

Rest 4:00

AMRAP 4:
15/12 Cal Row
20 Abmat Situps

*2 Dumbbells

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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8 nights of Hanukkah

Partner Workout- One working one resting

8 rounds for time
8 power cleans 135/95 (fx 115/75)
8 burpee over bar
8 shoulder to overhead 135/95 (fx 115/75)
8 box jumps 24/20
8 handstand pushups (fx hand release pushups)
8 kettlebell swings 32/24 (fx 24/16)
8 toes to bar
8 thrusters 135/95 (fx 115/75)

Compare to 12/20/16

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Power Snatch:
6 x 1 (ME)

Beginner:
5 x 3 Hang Power Snatch

3 rounds for Time:
15 Deadlifts 95/65, Fx: 75/55
200 M Run
50 Feet Overhead Barbell Lunge 95/65, Fx: 75/55
Rx+ 115/80

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Strength/Skill Schedule:
Monday: Back Squats/ 2017 CrossFit Lift Off WOD 3
Tuesday: Power Snatch
Wednesday: 8 nights of Hanukkah
Thursday: Gymnastics/ Amrap intervals
Friday: Deadlift
Saturday: Split Jerk
Sunday: Gymnastics/ AMRAP15

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Strength:
Back Squat EMOM 10
2 Back Squats (A@80-83%)

2017 CrossFit Lift Off WOD 3:

AMRAP 12:
25 pull-ups, Fx: Jumping Pull Ups
50-calorie row
100 overhead squats 45/35, Fx: 35/15
50 box jumps 24/20
25 pull-ups

*The next round begins with 25 more pull-ups.