There will be no class today as the CrossFit Route 7 Coaches are Competing at the Mid-Atlantic Crossfit Challenge! There will be Open Gym from 10 – 11:30 AM.
Strength
E2MOM 12
5 Tempo Romanian Deadlifts (3×01) (↑)
Conditioning
AMRAP 12
12 Box Jump Overs (24/20) (Rx+: Clear the Box)
1 – 2 – 3 – 4 – 5…
Rope Climbs
Strength
E3MOM 15
5 Tempo Hanging Knee Raises (30×3) (Weighted with wall ball if possible)
1:00 Reverse Plank
Conditioning
3 Rounds
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
7 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
7 Overhead Squats (135/95) (Fx: 95/65) (Rx+: 155/105)
Join us Monday, November 15, at 7:30PM for our Nutrition Seminar at CFR7:
“Protein! The World of Macros, Part I”
Come learn about the function/importance of protein, types of protein, and application in your work outs.
*NO 7:30 PM WOD*
Strength
E2MOM 10
Push Press
1 – 4: 3@70 – 75%
5: AMRAP @70 – 75%
Conditioning
With a Partner, Alternating Rounds
AMRAP 14
25ft Handstand Walk (Fx: 50ft Bear Crawl)
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
“Armistice”
AMRAP 11
11 Power Clean (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull Ups
Post-WOD Strength/Skill
Bike Time Trial:
25 Calories
Optional Strength:
5 Rounds
10 Biceps Curls
10 Triceps Extensions
20 Weighted Sit Ups
Strength
E3MOM 18
Squat Clean + 2 Front Squats (ME)
Conditioning
60 Toes to Bar (Fx: 40) (Rx+: 80)
But…
Every time you break:
500m Run
Time Cap 12:00
