WOD / Events

Happy Father’s Day to all the Route 7 dads and Fathers around the world!

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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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Starting Monday, June 19. 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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EMOM 18:
1: 20m OH Walking Lunges with a MB 20/14
2: 10 Box Jumps (BCF:32/26) 30/24, Fx: 24/20
3: Ring Dips (choose a challenging number of reps)

5 Rounds for time:
8 Toes to Bar
8 Push Ups
8 Power Snatches 95/65, Fx: 75/55

Come out to Flex on the Mall Today! Support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Update Schedule: Starting Monday, June 19. 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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Front Squat:
5 x 5 (ME)
*working sets begin at 75% of 5 RM
20:00

AMRAP 12:
6 Chest to Bar Pull Ups, Fx: Pull Ups
6 Hand Stand Push Ups
36 Double Unders

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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

Update Schedule: Starting Monday, June 19. 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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HeroWod:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”
5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 push jerks, 155/105
*scaled recommendations 135/95 and 95/65
*Compare to 5/17/2016

Tabata:
Push ups
KB/DB Hang Power Snatches (Athlete choose weight same side)
Row
(Not rotating)

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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27-21-15-9
Goblet Squat 32/24 Fx: 24/16
Box Jump Overs 24/20
Sit ups

4 x 400 meter Run
Rest 1:1

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Activation:
3 Giant Sets:
25 Band Pull Aparts
5 Behind the Neck Snatch Push Press (A)
10-14 single Leg Glute Bridges (5-7 each side)

Snatch Complex:
5 Sets of:
1 High hang Squat Snatch + 1 Low hang Squat Snatch + 1 Squat Snatch (Floor)
(ME)

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Filthy Fifty – Reversed

For time:
50 double-unders
50 burpees
50 wall balls 20/14
50 back ext, Sub Good Mornings or Supermans
50 push press 45/35
50 knees to elbows, Fx:abmat situps
50 walking lunges
50 kettlebell swings 16/12 kg
50 jumping pull ups
50 box jumps, 24/20

Great time at the Nationals game Friday night!

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Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Strength for the Week
Monday: Narrow Grip Bench Press
Tuesday: Filthy Fifty – Reversed
Wednesday: Snatch Complex
Thursday: Double Metcon
Friday: “DT”
Satuday: Front Squat
Sunday: Double Metcon

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Narrow Grip Bench Press:
4 x 5 (Across)
(Grip slightly outside of shoulders width. Tight elbows to body position)

5 Rounds for time:
5 Burpees
5 Muscle Ups Fx: 5 Chest to Bar
9 Deadllifts 225/155, Fx: 185/125

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/
=========================

3 Sets of:
16 Barbell Step Ups (A: 8 each leg)
12-15 Pendlay Rows (A)

AMRAP 18:
400 M Run
15 Ground to Overhead 45/25 Fx: 25/15
15 Atomic Situps 45/25 Fx: 25/15

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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“Jackie”
For Time:
1000 meter row
50 Thrusters 45/35
30 pull-upS

EMOM 14:
Odd: 3 Push Jerks (A) *from Floor
Even: 30 Double Unders