WOD / Events

Yoga with Chuck 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/
=========================

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

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

Deadlift:
16:00 to establish a Heavy set of 3
then,
perform 2 Dropsets of 3 at 90% of triple

*22:00 Cap

5 Rounds:
5 Bar Facing Burpees (over the bar at BCF)
10 Power Snatches 115/80 Fx: 95/65
15 Air Squats

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

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

Handstand Push-ups (or deficit HSPU)

10 min AMRAP

Scaled: Kipping HSPU technique

2-4-6-8-10-8-6-4-2
Overhead Squat 155/105, Fx:115/80
Toes to Bar, Fx: abmat sit ups (2x reps: 4-8-12-16-12-8-4)

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

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

Power Clean Complex:
EMOM 8:
2 Low Hang Power Clean + 1 Power Clean (ME)
*Reset at the floor for Power Clean

AMRAP 15:
30 Russian Kettlebell Swings 32/24 Fx: 24/16
25 KB Sumo Deadlift High Pulls 32/24 Fx: 24/16
200 M Run (run counts for 200 reps)
15 KB Goblet lunges 32/24 Fx: 24/16
*immediate 5 burpee penalty anytime you break the movement or stop moving (can’t go to a steady “hold” position, must be moving)

Come join lululemon Tyson’s Corner Run the World Club. CrossFit Route 7 Provides strength and conditioning to take their running to the next level.  Cross-Training workouts are always the first Thursday of every month at 6:30 pm at CrossFit Route 7.

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

“Coe”

Ten rounds for time of:
10 Thrusters 95/65
10 Ring push-ups

Core Finisher
3-5 sets of Skin the cats
or
3 x 6 Dragon flags

“Jerk
5 sets of:
2 Push Jerks + 1 Split Jerk (A)
*Working Sets start at 75-80% of 1RM Split Jerk”

“Partner WOD:
6 Rounds (3 rounds each), Alternating Rounds. for total time
10 Hang Power Cleans 155/105, Fx: 135/95
20 Deadlifts 155/105, Fx: 135/95
30 Double Unders
RX+ 185/125”

Happy Halloween from CrossFit Route 7!

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

Come join lululemon Tyson’s Corner Run the World Club. CrossFit Route 7 Provides strength and conditioning to take their running to the next level.   Cross-Training workouts are always the first Thursday of every month at 6:30 pm at CrossFit Route 7.

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

Halloween partner WOD (costumes encouraged and one athlete working at a time):
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)
100 Pumpkin swings*
100 Pumpkin cleans (going to the ground each rep)
100 Pumpkin squats*
100 Pumpkin Push Press
100 Russian Twists w/ Pumpkin*
100 Walking overhead Pumpkin lunges
100 Box step-ups with your Pumpkin (24/20)*
100 Burpees over the Pumpkin
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)

NOTE: During movements with an *, 2nd partner must hold a plank (forearm or on hands) while other partner is moving the pumpkin. Pumpkin cannot move if partner is not holding a plank.

Rx Pumpkin = 24/16 KB

Compare to 10/28/15

Come join lululemon Tyson’s Corner Run the World Club. CrossFit Route 7 Provides strength and conditioning to take their running to the next level.   Cross-Training workouts are always the first Thursday of every month at 6:30 pm at CrossFit Route 7.

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

Strength/Skill Schedule:
Monday: Front Squat
Tuesday: Halloween Pumpkin WOD
Wednesday: Jerk Complex & Partner WOD
Thursday: Hero WOD Coe
Friday: Clean Complex
Saturday: HSPU
Sunday: Deadlifts

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

Front Squat:
3 x 10 (ME)

15 min AMRAP:
5 Rope Climbs, Fx: 3 Rope Climbs
10 Toes to Bar, Fx: 10 Toes to Bar
15 Chest to Bar Pull-ups FX: Pull-ups
20 Cal Row
25 Alt. Dumbbell Snatches 50/35 Fx: 35/20

OR 15 min AMRAP: Less Grippy Option
5 Rope Climbs, Fx: 3 Rope Climbs
10 Hand Release Push Ups
15 Box Jump Overs 24/20
20 Cal Row
25 Alt. Dumbbell Snatches 50/35 Fx: 35/20

*Save your grip for tomorrow if you train back to back days. Athletes choice.

Yoga with Chuck 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/
=========================

Handstand Push Ups:
RX+: 5 x 3 Strict + 6 Kipping to a negative
RX: 5 x 3 Strict + 6 Kipping
Fx: 5 x 10 Kipping /abmat

For Time:
400 Double Unders Fx: 250 Double Unders
*EMOM 5 Burpees

Finisher: Goat Work

Apple picking and Shenanigans, Saturday, October 28, Grab a bag or basket, a hoodie to stay warm, and a hot cup of coffee (or other warm drink of choice) and join us at 11:00 am on October 28th at Marker-Miller Orchards Farm Market. We’ll enjoy an afternoon of picking fresh apples and pumpkins to later be cooked, carved, or devoured!!!

Facebook event group

Find out more about the Farm here:
http://www.markermillerorchards.com/index.php/home/

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

Snatch:
15:00 to Find a Heavy Double:
15:00-21:00: 3 x 2 at 80%

AMRAP 10:
6 Pull Ups
6 Wallball Shots 20/14
8 Pull Ups
8 Wallball Shots 20/14
10 Pull Ups
10 Wallball Shots 20/14
12 Pull Ups
12 Wallball Shots 20/14
etc. until AMRAP ends.