WOD / Events

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat! Athletes can WOD at BCF.
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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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 $49 from Nov 20-Dec 10.

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

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Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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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 $49 from Nov 20-Dec 10.

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

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SHOULDER PRESS  3RM

5-4-3-2-1
Front Squat, 185/125
Push Jerk, 185/125
– rest 2 minutes –
Front Squat, 185/125
Push Jerk, 185/125

RX+: 185/125
RX: 165/110
FX: 135/95

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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Birds do it, Bees do it, even educated flees do it!

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Superset:
5 x 5 STRICT TTB (RX+10 reps)
5 x 10 Meters HS Walking(Best Effort)/HS Holds
Rest:1:00

Scale: Strict Knee Raises or V ups
5 x 3-5 Wall Walks

“Nasty Girls”
3 RFT
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

Compare to 11/7/2012

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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Tonight between 5-7, Jon from GNC Tyson’s will be swinging by with some Sups for purchase!

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Strength/Skill Schedule:
Monday: Thrusters
Tuesday: Strict T2B and “Nasty Girls”
Wednesday: Shoulder Press
Thursday: “Scooter”
Friday: Single Leg RDL/Back Squats
Saturday: Weighted Step ups/ “Sham”
Sunday: Clean complex/ Throwdown Individual WOD #2

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Thrusters
5 x 2 Across (target ~90% of weight you hit for hang clusters on 11/15)

10 Min AMRAP
3 Burpee Box Jump Overs 24/20
3 Deadlifts
6 Burpee Box Jump Overs 24/20
6 Deadlifts
9 Burpee Box Jump Overs 24/20
9 Deadlifts
Etc.

Score is weight and rounds + reps.

*Recommended weights: RX 225/155; FX 185/125

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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TEMPO OHS 7×3
3 count descent, 2 count hold at bottom, 1 count ascent
May be across or ascending, depending on skill and needs of athlete

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 ring dips
10 Turkish get-ups, 50-lb/35-lb dumbbell

NOTE: This workout is intended to be 20 minutes of work FOR QUALITY, not score. Athletes should move with deliberation and virtuosity.

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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PISTOLS (10 min)
RX+: 100 Pistols for time.
RX: Try to accumulate 50 pistols in 10 min.
FX: Try to accumulate 50 scaled pistols (standing on a box) in 10 min.
Scale: Work on pistol technique and scaling for 10 min.

Team Event #2 (one male and one female working at a time, reps may be split up as desired)
Cash-in: 400 double unders
Then 3 rounds:
20 Clean & Jerks 155/105
40 Handstand Push-ups
20 Front Squats 155/105
40 Chest to Bar Pull-ups
*Must tag your partner between movements before they can start working

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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SNATCH 5×2, ascending (ME)

5 rounds of:
30 wall-ball shots, 20/14
5 squat snatches
Rest 2 minutes

Score is weight used and time for each round (don’t include rest). Goal is to challenge yourself with weight as well as to go as hard as possible each time and maintain times across all 5 rounds. IDEALLY, THIS IS A 1:1 WORK/REST RATIO. FX may scale to 20 wall balls to keep with a 2 min work interval

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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RDL 5×5 across, AHAP

Superset working rounds with rope climbs:
RX+: 3 Legless Rope Climbs
RX: 3 Rope Climbs
FX: 1-2 Rope Climbs

Courtesy: CrossFit.com

From CrossFit.com – November 24, 2016
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Crongulations to the CFR7/BCF family owning the podium.

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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Hang Squat Clean Thruster 1RM

’Marco’
3 RFT
21 Pull-ups
15 HSPU
9 Thrusters, 135/95
FX: 95/65