WOD / Events

26
Jun

Tuesday, June 27, 2017

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

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For the month of July we would like to celebrate and honor our patrons that have been with us since our inception. These athletes have been the foundation of CrossFit Route 7 since January of 2015. They have been around through our ups and downs. Our changes and modifications, and are considered leaders of the CFR7 community. Each day for the month of July we will honor an O.G. of CrossFit Route 7 on the WOD Post and Route 7 Facebook page.

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4th of July Schedule:
Sunday, July 2nd: Yoga Cancelled
Monday, July 3rd: 7:30 Pm Wod Cancelled
Tuesday, July 4th: 10 am Wod only

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1 Mile Run
then:
21-15-9
Chest to Bar Pull Ups, FX: Pull ups
Deadlift 185/125, Fx: 135/95
Burpees Over the Bar
1 Mile Run

6 x :45
Front Rack KB Hold
3 sets each side

25
Jun

Monday, June 26, 2017

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For the month of July we would like to celebrate and honor our patrons that have been with us since our inception. These athletes have been the foundation of CrossFit Route 7 since January of 2015. They have been around through our ups and downs. Our changes and modifications, and are considered leaders of the CFR7 community. Each day for the month of July we will honor an O.G. of CrossFit Route 7 on the WOD Post and Route 7 Facebook page.

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Strength for the week
Monday: Overhead Lunge
Tuesday: Long Metcon
Wednesday: Clean and Jerk
Thursday: Double MetCon
Friday: Benchmark Wod “Amanda”
Saturday: Strict Press/Push Press/Push Jerk
Sunday: Thruster

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OH Barbell Lunge:
5 x 10 Meters (ME)

Tabata:
Renegade Row 50/35 Fx: 40/30
Sit Ups
Row
Plate Ground to Overhead 45/25 Fx: 25/15

24
Jun

Sunday, June 25, 2017

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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Push Press:
5 x 5 (Across)

AMRAP 15:
15 Russian KBS 32/24, Fx:24/16
15 Burpee Box Jumps 24/20
15 Wall Balls 20/14

23
Jun

Saturday, June 24, 2017

Don’t forget to come out to CrossFit Lorton to support our team at SuperFit Lorton!

For more info visit: https://www.superfitgames.com/events/team-superfit-lorton

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Heavy Squat clean Interval
Every :90 for 15:00
Perform 1 Squat Clean
*increase 5# every succesful lift
Working sets start 45# under 1 RM


For Time:
600m Run
21 Power Cleans, 155/105 , Fx:115/80
400 M Run
15 Power Cleans 155/105, Fx:115/80
200 M run
9 Power Cleans 155/105, Fx: 115/80

 

22
Jun

Friday, June 23, 2017

Back Squat EMOM 8:
3 Back Squats at 80-85% of 5RM (or 10# heavier than 6/5/17)

AMRAP 15:
200 M Run
8 Thrusters 115/80, Fx:95/65
12 Deadlifts 115/80, Fx:95/65

 

21
Jun

Thursday, June 22, 2017

Power Snatch
5 x 3 Touch and Go (ME)

Partner Wod
For time (one partner working at a time)
125 Wall Ball Shots 20/14
100 Cal Row
75 Toes to Bar, Fx: Knee Raises
50 Handstand Push Ups, Fx: Hand Release Push ups
25 Chest to Bar Pull-ups, Fx: Pull ups

20
Jun

Wednesday, June 21, 2017

Turkish get ups
3 x 10 (A: 5 each side)

Bench Mark Wod:

“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare:8/19/2016

Handstand Finisher:
RX: Accumulate 4:00 Free Handstand hold
Fx: handstand practice with a partner

19
Jun

Tuesday, June 20, 2017

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

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We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment if needed for the workout. Please use crash mats if you are dropping weights and try to plan your conditioning around the natural noise of the days workout as to not take away from the instruction of the coach. Thanks and enjoy!

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Strict Press:
Find Heavy Double
16:00

5 Rounds for time:
3 Muscle Ups, FX: 3 pull-ups and 3 ring dips
5 Power Cleans 135/95, Fx: 95/65
7 Front Squats 135/95, Fx: 95/65

18
Jun

Monday, June 19, 2017

Congratulations to all the athletes that competed at Flex on the Mall 2017 this week. Thank you to everyone who came out to support the CFR7 and BCF communities.

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We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment if needed for the workout. Please use crash mats if you are dropping weights and try to plan your conditioning around the natural noise of the days workout as to not take away from the instruction of the coach. Thanks and enjoy!

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Strength for the week
Monday: Deadlift
Tuesday: Strict Press
Wednesday: Turkish Get-ups and “Annie”
Thursday: Power Snatch
Friday: Back Squat
Saturday: Clean
Sunday: Push Press

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EMOM 10:
2 Deadlifts at 90% of 5Rm

20 min AMRAP:
20 Kettlebell Swings 32/24 Fx: 24/16
20 Atomic Sit-ups w medball 20/14, Fx: Situps
20m bear crawl
200m run with medball