WOD / Events

5
Sep

Tuesday, September 6, 2022

Strength

Every 3:00, 5 Sets
RX: 1 Pause Back Squat + 3 Back Squats (75-80%)
FX: 5 Back Squats (Set 1: 65-70%; Sets 2-5: 70-75%)

Superset Accessory
1-5) 15 Underhand Banded Pullaparts

Conditioning

AMRAP 12
200/150m Row (RX+: 250/200m)
10 Box Jumps (30/24) (FX: 24/20) (RX+: 33/26)
20 Single Kettlebell Hang Clean (24/16) (FX: 16/12) (RX+: 32/24)

4
Sep

Monday, September 5, 2022

Happy Labor Day!
Join us to honor U.S. Army First Lieutenant Ashley White in hero WOD “White”
Classes at 8 and 9 AM!

U.S. Army First Lieutenant Ashley White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Weekly OverviewEvents/Classes
MondayHero WOD – White8 AM and 9 AM Classes Only!
TuesdayBack Squat
WednesdaySquat SnatchAb Attack at 5:45 PM
ThursdayDeadlift
FridayBench Press
SaturdaySquad WODComp WOD
CFR7/BCF Throwdown
SundayStrict Gymnastics

“White”
5 Rounds for Time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Plate Walking Lunge (45/25)
400m Run

3
Sep

Sunday, September 3, 2022

Strength

Every 2:00, 6 Sets
3-Level High Hang Clean (↑)

Conditioning

2 Rounds for Time:
400m Run (FX: 300m)
60 Double Unders (FX: 40) (RX+: 80)
15 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*14:00 Cap

2
Sep

Saturday, September 3, 2022

SQUAD-WOD!

One partner working at a time, alternating minutes:

2 Rounds
EMOM 6

4 Burpee Sandbag Tosses + AMRAP Calorie Ski
(RX: 100/70) (RX+: 150/100) (Scaled: Burpee Slam-Balls)

REST 2 Minutes

EMOM 6
16 Wallballs (20/14) + AMRAP Calorie Bike

REST 2 Minutes

Score: Total Calories

1
Sep

Friday, September 2, 2022

Strength

Every 2:00, 8 Sets
1-2) 1 High Hang Power Snatch + 2 Power Snatch (65-70%)
3-4) 3 Power Snatch (70-75%)
5-8) 2 Power Snatch (75-80%)

Conditioning

AMRAP 9
9 Chest to Bar Pull-Ups (FX: 9 Pull-Ups OR 6 Chest to Bar Pull-Ups)
6 Burpees Over Bar
3 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)

31
Aug

Thursday, September 1, 2022

2022 CFR7/BCF Scaled Competition Event 2
“Carolina Reaper” – Individual
For Time:
20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)
30/25 Calorie Row (FX: 25/20)
30 Situps (RX+: Weighted (25/15))
30/25 Calorie Row (FX: 25/20)
20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)
*14:00 Cap

Post-WOD Strength/Skill

Every 3:00, 4 Sets
10/10 Single Arm Kettlebell Sots Press
15/15 Banded Wrist Extension w/ Rig
15/15 Banded Wrist Flexion w/ Rig
Pigeon Stretch in Remaining Time (alternate sides each set)

30
Aug

Wednesday, August 31, 2022

Tomorrow is the LAST DAY to order a CFR7 Hat! Venmo $35 to @CrossFitRoute7 if you want one!

Strength

Every 3:00, 5 Sets
RX: 1 Deadstop Deadlift + 3 Deadlifts (Sets 1-2: 70-75%; Sets 3-5: 75-80%)
FX: 5 Deadlifts (Sets 1-2: 65-70%; Sets 3-5: 70-75%)

Superset Accessory
1-2) 10 Scap Chin-Ups
3-5) 20 Tibialis Raises

Conditioning

EMOM 12
1) 18/13 Calorie Ski (FX: 15/10) (RX+: 20/15)
2) 18/13 Calorie Bike (FX: 15/10) (RX+: 20/15)
3) AMRAP Dumbbell Suitcase Box Step Overs (24/20) (50/35) (FX: 35/20)
4) Rest
*Score is AMRAP DB Box Step Overs (2 Dumbbells)

29
Aug

Tuesday, August 30, 2022

Ankle and Wrist Mobility Class tonight at 5:45 PM! Sign up on ZenPlanner!

Strength

In 12:00:
Establish Heavy Complex: 1 Push Press + 1 Split Jerk

FX:
Every 2:00, 6 Sets
1 Push Press + 2 Split Jerk (↑)
*Start at 60-65% of 1RM Clean and Jerk OR 75-80% of 1RM Push Press

Conditioning

5 Rounds for Time:
48 Double Unders (FX: 36) (RX+: Unbroken Penalty)
12 Toes to Bar (FX: 8)
4 2″/1″ Deficit Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: 3″/2″ Deficit)
*14:00 Cap
*RX+: Unbroken Penalty – start from 0 if broken

28
Aug

Monday, August 29, 2022

Want to get better at Handstand Pushups or Handstand Walks? Join our Skills Clinic tonight at 5:45 PM!

Weekly OverviewEvents/Classes
MondayBack SquatHSPU/Handstand Walk Skills Clinic at 5:45 PM
TuesdayPush Press + Split JerkAnkle/Wrist Mobility Class at 5:45 PM
WednesdayDeadlift
Thursday2022 CFR7/BCF Scaled Comp Event 2 – “Carolina Reaper” (Individual)
FridayPower Snatch
SaturdaySquad WODOlympic Lifting Class
SundayHigh Hang Clean

Strength

Every 3:00, 5 Sets
RX: 1 Pause Back Squat + 3 Back Squats (Sets 1-2: 70-75%; Sets 3-5: 75-80%)
FX: 5 Back Squats (Sets 1-2: 65-70%; Sets 3-5: 70-75%)

Superset Accessory
1-2) 10 Prone Swimmers
3-5) 10 Wall Angels

Conditioning

AMRAP 10
200m Run
2 Rope Climb (FX: 1) (RX+: 1 Legless)