WOD / Events

4
Dec

Saturday, December 5, 2015

***Schedule change (effective December 14, 2015): 7:30am WOD will be available on Monday, Wednesday and Friday.***

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TODAY!!! Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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HeroJohnRankel_th.jpg

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

“Rankel”
20 Minute AMRAP:
6 DL (225/155)
7 Burpee Pull-ups
10 KB Swings (32/24)
200m Run

3
Dec

Friday, December 4, 2015

***Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday, Wednesday and Friday.***

*********You have until Noon Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

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Tomorrow, Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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3 Front Squats + 2 S2OH
5 sets of 1 cAdd Mediaomplex (ME)
(From the rack)


100 Overhead Squats (95/65, 75/55)
*every time you stop, 10 toes to bar

2
Dec

Thursday, December 3, 2015

*********You have until Noon Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

***********Last Foundations of the Year Deal***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Bar Muscle Up Technique/progressions
RX: 5-4-3-2-1
Rest 1:1 between sets
conditioning:

Conditioning:
15 min AMRAP with a partner (both can work at the same time):
30 KB SDHP (24/16)
30 burpees over your partner who is holding a forearm plank
30 KB Goblet Squats (24/16)
200m suitcase carry

 

 

1
Dec

Wednesday, December 2, 2015

*********You have until Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

***********CYBER MONDAY***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Rope climb Skill/ Technique

E2MOM 12:
1 RX: 1 Legless + 2 Climbs (w/legs)
FX: 1 Rope hanging L-sit (:06) + 2 Climbs
(every 2 minutes)

BCF vs. CFSA Wod 2 and 3.
3 Rounds for time:
20 Cal Row
15 Deadlifts 225/150
50 Double Unders
1 Rope Climb
FX: 205/135
After 3 Rounds, Rest 5:00 then,
9:00 to Establish a 2 RM S2OH from the ground

30
Nov

Tuesday, December 1, 2015

***********CYBER MONDAY***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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Saturday, December 5th Crossfit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Power Clean:
18 Minutes to find a Heavy 3 rep (touch and go)

CrossFit Lift off Wod 3:
AMRAP12:
3  Power Snatches 135/95
6 Power Clean and Jerks 135/95
9 C2B Pull Ups
54 Double Unders
Fx: 95/65, Pull ups

 

Romans 12:10: Be devoted to one another in love. Honor one another above yourselves.

29
Nov

Monday, November 30, 2015

***********CYBER MONDAY***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals. Send us an email at [email protected] and we’ll get you started!

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

Saturday, December 5th Crossfit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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EMOTM 15:
1) 5 muscle ups (or 5 pullups/rings dips),
2) 5 back squats @75%-80%
3) 12 tall box jumps

AMRAP 20:
20 kettlbell swings 32/24
20 ABMAT Situps
200 m run
FX: 24/16

28
Nov

Sunday, November 29, 2015

Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends).

CrossFit Wods available at BCF at 1115 and 1730!

Good yoga article here.

BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking).

27
Nov

Saturday, November 28, 2015

Front Squat 3 x 7 AHAP

ECChampionship Wod 3
For Time:
50 OHS, 135/95
50 C2B Pull ups
50 Box Jump Overs, 24/20*
*must extend the hips on the box

Fx: 115/80 and regular pull-ups

26
Nov

Friday, November 27, 2015

We hope you enjoyed fun, family and food. Now come back to grind for a minute before you go home and finish up left overs.

Team Wod
AMRAP 30 Teams of 4; 2 guys/2 girls if possible
25 Pistols; FX:Lunges
50 Clean and Jerks 135/95; FX:115/80
100 Calorie Row
150 WBS 20/14
200 Double Unders