CFR7 Ugly Sweater WOD and Holiday Happy Hour Celebration! Click Here for more details.

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Conditioning: 

“8 Nights of Hanukkah”

With a Partner, One Person Working at a Time

8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)

Compare to 12/20/16, 12/13/17, and 12/5/18

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Strength: 

E2MOM 20
1: 10 Back Squats @65 – 70%
2: 10 Back Rack Lunges @50-55%

Back rack lunge weight based on 1RM back squat

Conditioning: 

4 Rounds
200m Run
5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)

Time Cap 12:00

Strength:

E2MOM 20
1: 10 Bench Press @70 – 75%
2: 10 Pendlay Row (A)

Conditioning: 

AMRAP 9
5 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)
50ft Handstand Walk (Fx: 3 Wall Walks)

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Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now! 

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Strength:

E2MOM 10
12 Deadlifts @70 – 75%

Conditioning:

30 – 20 – 10
Push Press (115/80) (Fx: 75/55)
Box Jumps (24/20)

Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now! 

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Strength: 

E3MOM 15
5 Tempo Front Squats (33×1) (↑)

Conditioning: 

With a Partner, Alternating Rounds
8 Rounds
15/12 Calorie Row (Fx: 12/10)
15 Dumbbell Goblet Squats (50/35) (Fx: 35/20)