WOD / Events

Team Work Warm up.
3 sets of:
15 Partner WBS
20 MB pass Sit Up
Rest :90 between sets

Partner WOD:
6 rounds (3 rounds each):
12-9-6:
Calorie Row
Burpees over the rower

Cap: 25 min

Strict Press
5 x 40%, 50% and 60%
* NO MAX EFFORT LIFTS. 5 exactly at the percentages

8 min AMRAP:
8 OHS 115/80 Fx: 95/96
8 Chest to Bar pull-ups Fx: pull-ups

Rope Climb Technique
RX: 4 rounds of: 1 Legless + 2 standard
FX: 4 rounds of 3 Rope climbs
rest :90

10 Rounds For Time:
3 Squat Cleans 185/125, FX: 135/95
15 Double unders

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

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Deadlift;:
5@75%, 3@85 and 1+ @95%

4 rounds:
200m run
20 box jumps 24/20
20m handstand walk Fx: accumulate 40 seconds of handstand hold

What an amazing Event. The 1st Annual Route 7 Rumble was a success. New PR’s were made and WOD’s were crushed by athletes. Thank you to the CrossFit Route 7 community and friends for giving up there time to Volunteer for the grunt work and top notch execution. You got to love it when communities come together.

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5/3/1 Schedule:
Tuesday: Deadlift
Thursday Strict Press
Saturday: Back Squat
Monday: Bench Press

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Front Squat
3 x 10 (A) 70-80%
* Perfect Movement

16-14-12-10-8
KBS 32/24 Fx: 24/16
T2B

Finisher:
50 push ups for time.

Yoga with Claire at 5:45 pm. $10 drop in

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Bench Press
5@75%, 3@85 and 1+ @95%

7 min AMRAP (ascending ladder):
1 thruster (135/95)
1 muscle up
2 thrusters (135/95)
2 muscle ups
3 thrusters (135/95)
3 muscle ups….
(courtesy: MisFits Athletics)

FX:
1 thruster (115/80)
2 C2B pull-up
2 thrusters (115/80)
4 C2B pull-ups
3 thrusters (115/80)
6 C2B pull-ups

NO WODS TODAY: BCF will still have it’s regular Wod Shedule.

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CrossFit Route 7 is hosting its first local competitive fitness event. Come out an see athletes go all out in team competition.

Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Back Squat
5@75%, 3@85 and 1+ @95%

12 rounds :30 work/:30 rest
Station 1: 10 m shuttles
Station 2: WBS 20/14
Station 3: SDHP 115/80, FX 95/65

TONIGHT!!! How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Handstand Hold (no wall) and Handstand Walking

5 Rounds:
300 M Row Sprints
Rest 3:00
This is 100% all out effort