WOD / Events

This is a great chance to see a Competitive exercise event. Come support our teams this weekend.

Kipping Toes to Bar Technique:
10 min of Handstand holds or TGU for athletes who have a kip or proficient at T2Bs

AMRAP 4:
27 Box Jumps 24/20
27 Shoulder to Overhead 115/80, Fx: 95/65
27 Toes To Bar, Fx: Knees to Chest

Rest 4:00

AMRAP 4
21 Box Jumps 24/20
21 Shoulder to Overhead 115/80, Fx: 95/65
21 Toes To Bar, Fx: Knees to Chest

Rest 4:00

AMRAP 4
15 Box Jumps 24/20
15 Shoulder to Overhead 115/80, Fx: 95/65
15 Toes To Bar, Fx: Knees to Chest

Score = total reps completed over all 3 rounds.

Deadlfit Singles
3 x 6 (A)
*Athletes Reset Pulling Position each Rep

10 Rounds For time:
3 Front Squats 155/105, Fx: 135/95
6 Deficit Handstand Push ups 4″/2″, Fx: Floor/1abmat RX+ 185/125

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

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AMRAP 30:
60 Double Unders
500m Row
40m Walking Double DB/KB Lunge 50/35, Fx: 35/20 (Front Rack)
30 Burpees
20 Double DB/KB Cleans 50/35, Fx: 35/20
*Stagger as needed ~3:00 for 2nd heat

Congratulations to all our New You Challengers that completed their Foundations. They will now be apart of the community WODs and will need your guidance and support. Let’s be warm, caring and ready to help any with the deer in headlights face. We got your back, Have fun!

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24 days in 6 to go! Fall Attendance Challenge Leaders:
1st: Christine Ho (21 wods)
2nd: Dale Van Wilder (20 wods)
3rd: -Jackie Lazcano (19 wods)
-Pat Sheridan (19 wods)
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Strength/Skill Schedule:
Monday: Back Squats
Tuesday: Long Amrap
Wednesday: Deadlift
Thursday: Kipping T2B Technique, AMRAP intervals
Friday: Olympic Total
Saturday: Rope Climbs, Chipper
Sunday: Press and Rows

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EMOM 10:
2 Back Squats (A)

AMRAP 15:
200 m Run
21 Kettlebell Swings 32/24, FX: 24/16
15 Abmat Sit ups
9 Muscle Ups Fx: 9 Pull ups + 9 Ring Dips

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/
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It’s never too late to share some love and gainz. We hope some new connections and good food came out of this challenge. Closing out the Last day to get those meals in. Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. @RPstrength#90daychallenge #community #fitnessandnutrition#thewholepackage #crossfit #gainz #cfr7 

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Supersets:
Bench Press 3 x 10 (ME)
Single Arm DB Row 3 x 10 (each side)

4 rounds:
16 DB Snatches 50/30, Fx: 35/20
20 Goblet Lunges 50/30, Fx: 35/20
24 Doube Unders

*in place lunges

Queen of the South American kingdoms.  Monalisa of Brasil. #gainzofthroneschallenge.

Thrusters
5 x 3 (ME)
*going from the racks

AMRAP 15:
6 Shoulder to Overhead 155/105 Fx: 115/80
12 Pull-ups
18 Alternating Pistols, Fx: Pistol Progression/ Reverse Lunge

We are so excited to bridge the gap of fitness and community through the Renaissance Periodization 90 Day Nutrition Challenge. As we come to the end of week 3 athletes are accomplishing Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. #RPstrength #90daychallenge#community #fitnessandnutrition #thewholepackage

5 x 3 (A: Heavier than High hang snatches)

5 x 2
2 Pausing Snatch Deadlift 85-95% of Strength
:03 at the top in mid hang position (shoulders slightly in front of the bar)

Farewell to young Dannie. For her journey will take her far far away to a realm known as…college. Stay fit young warrior. #gainzofthroneschallenge

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4 rounds of :45 work :15 rest (16:00)
Station 1: Banded Good Mornings
Station 2: Ball Slams*
Stations 3: Perfect Burpees
Station 4: Plank Hold
(Perfect Burpee=Air Squat-Kick back to Push Up-Feet to outside hands-stand)
*rotating stations

4 rounds:
400 m Run
10 Power Cleans 185/125, Fx: 135/95

Nuff said! #gainzofthroneschallenge

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Push Press:
5 x 3 (ME)

AMRAP 10:
10 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16
10 Box Jumps 32/26 Fx: 24/20
10 Toes to Bar

Finisher: Superset
3 x 20 Hollow Rocks
3 x 10 Supermans