SCHEDULE
Open Gym (8:00 – 9:00 am) and WOD at 9:00 am only.
Conditioning:
With a Partner, One Partner Working at a Time
AMRAP 35
50 Alternating Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)
50 Box Jumps (30/24) (Fx: 24/20)
50 Burpees
1000m Row
SCHEDULE
Open Gym (8:00 – 9:00 am) and WOD at 9:00 am only.
Conditioning:
With a Partner, One Partner Working at a Time
AMRAP 35
50 Alternating Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)
50 Box Jumps (30/24) (Fx: 24/20)
50 Burpees
1000m Row
SCHEDULE
7:30 PM WOD is cancelled.
Strength:
E3MOM 15
Back Squats
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%
Conditioning:
AMRAP 8
15 Hand Release Push-ups
20 Air Squats
25 ft. Handstand Walk (Fx: 50 ft Bear Crawl)
6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Conditioning:
E2MOM 42
1: 10 Each Arm Single Arm Ring Row
2: 10-15 GHD Sit Ups (Weighted if Possible) (Fx: Weighted Sit-ups)
3: 1:00 Each Arm Single Arm Ski Erg for Max Calories
4: 20 Dumbbell Strict Press
5: 1:00 High Plank (Weighted if Possible)
6: Max Reps Double Unders
7: Rest
| Monday | Partner WOD | |
| Tuesday | Long Strength EMOM | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Back Squats | 7:30 pm WOD cancelled. |
| Thursday | Holiday Partner WOD | Open Gym (8:00 – 9:00 am) WOD (9:00 am) |
| Friday | Bench Press | Open Gym (9:00 – 10:00 am) WOD (10:00 am and 4:30 pm) |
| Saturday | Deadlifts | |
| Sunday | Push Press |
Conditioning:
With a Partner, One Partner Working at a Time
5 Rounds
Row 500m
30 Toes-to-Bar
20 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Strength:
E3MOM 15
10 Bench Press (Max Effort)
Conditioning:
15 – 10 – 5
Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
1 Legless Rope Climb + 1 Rope Climb Between Sets (Fx: 2 Rope Climbs)
