WOD / Events

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NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.

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EMOM 10:
Odds: 15/12 Cal Row
Evens: 10 Handstand Push up 4″/2″, Fx: Games standard/1 abmat

For Time:
2 rounds:
2 Rope Climbs
25 Box Jump overs 24/20 (feet touch box)
25 Ring Dips, Fx: Push ups
2 Rope Climbs
25 Goblet Squats 32/24, Fx:24/16
25 Pull ups, Fx: Jumping Pull ups

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.

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Muscle Up Technique
Rx: 30 for time
FX: 15 for time
RX+ 10 Strict + 20 Kipping

AMRAP 20:
200m row
20 Kettlebell Swings 24/16
15 Thrusters 95/65 Fx: 75/55
10 Burpees
*5 burpee penalty for breaking up kettlebell or thruster sets

Accumulate a 3:00 Free standing Handstand Hold

Fx: Partner Hold

NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.

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20 Rep Front Squat
(Week 4: 79-85% from 5RM)

EMOM 10:
1 Snatch
*Starting at 80%, Increase weight after each SUCCESSFUL lift.

NO YOGA THIS SUNDAY. Sorry!

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TONIGHT!

CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level.   Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7.  MARK YOUR CALENDARS!

Kick-off is Thursday, February 2nd! Come ready to take your running to the next level.  These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.

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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Open WOD 14.4:
AMRAP 14
60 cal Row
50 Toes to Bar
40 Wall Ball shots 20/14
30 Power Cleans 135/95
20 Muscle Ups

Scaled/Masters 55+:
60 cal Row
50 Hanging Knee Raises
40 Wall Ball shots 20/14
30 Power Cleans 95/65
20 Pull Ups

Athletes partner up and judge each other (run 2 heats)

100 push ups fortime

Then handstand walking practice or mobility with the remainder of the time

NO YOGA THIS SUNDAY. Sorry!

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

CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level.   Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7.  MARK YOUR CALENDARS!

Kick-off is Thursday, February 2nd! Come ready to take your running to the next level.  These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.

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:
4 x 6 (ME)
* Perfrom 3 Tall Box Jumps between sets

AMRAP 15:
15 weighted sit ups 45/25, Fx: 25/15
20 Kettlebell swings 24/16
200m Run
15 Plate Ground to Overhead 45/25, Fx: 25/15

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

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

NO YOGA THIS SUNDAY. Sorry!

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

CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level.   Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7.  MARK YOUR CALENDARS!

Kick-off is Thursday, February 2nd! Come ready to take your running to the next level.  These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.

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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16 Minutes to find:
2 RM Push Press
(from the Rack)

3 Rounds:
75 Double Unders
50m Walking Lunges
25 Hand Release Burpees

CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level.   Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7.  MARK YOUR CALENDARS!

Kick-off is Thursday, February 2nd! Come ready to take your running to the next level.  These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.

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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Monday: Back Squat
Tuesday: Push Press
Wednesday: Deadlift
Thursday: Open Prep WOD
Friday: Front Squat
Saturday: Long Metcon, Handstand Practice
Sunday: Handstand Push Ups

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20 Rep Back Squat
(Week 4: 79-85% from 5RM)

9-15-21:
Push press, 115/80, Fx: 95/65
Box jumps, 30/24, Fx: 24/20
Toes to bar
compare: 4/17/2015″

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Strict Press:
4 x 7 (ME)

5 Rounds for time
15 Hang Power Cleans 135/95, Fx: 95/65
100 M Sprint
Rest 1:00

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups (CF Benchmark: Back extensions)
50 Wallballs (20/14)
50 Burpees
50 Double unders
*compare: 4/13/2016