WOD / Events

Show us how far you have come in just 6 weeks. Our 6 Week New You challengers will retest Foundations WOD 5 today at 1pm. Let’s come out and show support and the power of a CrossFit community.

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“Barbara”
5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3:00 EXACTLY between rounds….EXACTLY

Beginners/Foundation:
5 Rounds for time
10 Pull ups or Ring rows
15 Push ups
20 Sit ups
25 Squats
Rest 3:00 EXACTLY between rounds….EXACTLY

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New You Re-test Foundations WOD 5
“8 min AMRAP
5 Hang Power Cleans 55/35, 35/15
10 WBS 14/20
15 PVC Overhead Squats

We had a blast cross training with the Run the World run Club. See you next month.

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Come out and support the New You Challengers on Saturday, April 8 at 1 pm. They will be retesting Foundations WOD 5. This will be their first benchmark and we expect to see some huge gains.

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Push Press:
Establish a 5RM

New You: 5 x 5 (A)

Tabata
Row Calories
Plate Ground to Overhead 45/25, Fx: 25/15
10 m Shuttle
3 part Renegade Rows 45/30 Fx: 35/20

Not Rotating Stations

Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Tonight at 6:30 pm.

This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Deadlift
6 x 4 @ 75-80%
*Rest no longer than 1:00

Beginners: 5 x 5 add 5-10# from last week

5 Rounds For time:
15 Wall Ball Shots 20/14
10 Toes to Bar, Fx: Hanging knee raises
5 Muscle Ups, Fx: Pull ups + Ring dips

The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Kipping Pull Up Technique

RX: 60 Pull Ups for time (go for biggest set possible and record)
Fx: 40 Pull Ups for time

Partner WOD:
AMRAP 20:
1 Working, 1 Resting
40 Goblet Squats 32/24, Fx:24/16
40 Kettlebell Swings 32/24, Fx:24/16
40 Hand Stand Push ups, Fx: Push Ups
40 Box Jumps 24/20

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

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The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Front Squat
Establish a 5RM

Beginners: 5 x 5 (A)

Cash-in: 100 double unders
6 Rounds For time
10 Front Rack Lunges 95/65 Fx: 75/55
10 Push Press 95/65, Fx: 75/55
Cash-out: 100 double unders

15:00 Cap
*5 Burpee Penalty if you don’t do each set of the lunges and push press unbroken (bar needs to stay in rack position). You can put the bar down after the push-press each round if desired.

The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Power Clean
5 x 3 (ME)

Beginners: Hang Power clean

5 Rounds
8 Power Clean 135/95, Fx: 115/80
8 Burpees
200 M Run

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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Strict Press:
Establish a 5RM

New You: 5 x 5 (A)

AMRAP 20:
20 Cal Row
20 ABMAT Sit-Ups
20 Overhead walking lunges 45/25, Fx:25/15
20 Pull ups
20 Box Jumps 24/20

Strict before kipping pull up clinic Today, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone!

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5 rounds for time:

15 Hang Power Snatches 95/65, Fx: 75/55

20 Shoulder to Overhead 95/65,Fx: 75/55

25 Double Unders

Finisher:
6 rounds:
Sprint 200 meters
Rest 1:00

Strict before kipping pull up clinic Saturday, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone!

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Deadlift
Establish a 5RMNew You: 5 x 5 (A)

3-6-9-12-9-6-3
Thrusters 115/80, Fx: 95/65
Over the Bar Burpees
RX+: 135/95

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