WOD

Strength:

E3MOM 21
Deadlift
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%
Set 6: [email protected]%+
Set 7: [email protected]%++

Conditioning:

5 Rounds
200m Run
50 ft. Handstand Walk (Fx: 100 ft. Bear Crawl)

Rx+: 25 ft. segments must be unbroken.

Conditioning:

“The BCF WOD”
AMRAP 20
5 Chest to Bar Pull Ups
5 Ring Dips
15 Air Squats

Compare to September 19, 2018.

Strength:

E3MOM 21
Back Squat
Set 1: 3 @80-85%
Set 2: 2 @80-85%
Set 3: 2 @85-90%
Set 4: 1 @85-90%
Set 5: 1 @90-95%
Set 6: 1 @95%+
Set 7: 1 @95%++

Conditioning:

E2MOM 10
250/200m Row (Fx: 200/150m)
3 Squat Clean Thrusters (155/105) (Fx: 135/95) (Rx+: 185/125)

5:45 PM
Mobility Class!

6:30 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:

2 Rounds
E3MOM
1: Max Calorie Assault Bike
2: 400m Run
3: Max Calorie Ski Erg
4: 400m Run
5: Max Reps Burpee Box Jump Overs
6: 400m Run

REMINDER
Don’t forget the September attendance challenge! Each class earns you 1 point while 7:00 am, 7:30 am, and all Sunday classes are worth 2 each!

Overview of the Week

Strength:

E2MOM 14
2 Hang Power Snatches (Build to a max effort)

Conditioning:

5 Rounds
15 Deadlifts (185/125) (Fx: 135/95)
5 Ring Muscle-ups

Fx:
5 Rounds
15 Deadlifts
5 Chest-to-Bar Pull-ups
5 Hand Release Push-ups

Conditioning:

5 Rounds
400m Run
35 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)

Finisher:

3 Rounds For Quality
50m Waiters (L) / Farmers Carry(R)
50M Waiters (R) / Farmers Carry (L)
10 Tempo Push-ups (3301)
:30s L-Sit

3:30 PM
8th Annual BCF v. CFR7 v. CF South Arlington Competition. DETAILS >>

Strength:

Front Squat
20 minutes to establish a 1 rep max.

Conditioning:

“14.1”
AMRAP 10
30 Double-Unders
15 Power Snatch (75/55)

REMINDER
Come to the 8th Annual BCF v. CFR7 v. CFSA Throwdown tomorrow! 3:00 pm at CrossFit South Arlington!

Strength:

E3MOM 21
Deadlift
Set 1: 3 @ 75-80%
Set 2: 3 @ 80-85%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 1 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++

Conditioning:

For Time
40 Wall Balls (20/14)
20 Front Rack Lunges (115/80) (Fx: 95/65)
30 Wall Balls (20/14)
15 Front Rack Lunges (115/80) (Fx: 95/65)
20 Wall Balls (20/14)
10 Front Rack Lunges (115/80) (Fx: 95/65)

Strength:

E3MOM 18
Power Snatch + 2 Hang Squat Snatches (ME)

Rx: Touch and go, no regripping/resting after bar leaves the shoulders at the top of each snatch.

Conditioning:

EMOM 15
Min 1: 20/16 Calorie Assault Bike (Fx: 16/12)
Min 2: 18 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Min 3: 16/12 Calorie Ski (Fx: 12/10)
Min 4: Max Reps Toes-to-Bar
Min 5: Rest