Strength:
E2MOM 14
1 Push Press
Barbell must be taken from the floor.
Conditioning:
3 Rounds
20 Dumbbell Snatch (50/35) (Fx: 35/20)
10 Burpees Over the Bar (24/20)
20 Front Squats (115/80) (Fx: 75/55)
Strength:
E2MOM 14
1 Push Press
Barbell must be taken from the floor.
Conditioning:
3 Rounds
20 Dumbbell Snatch (50/35) (Fx: 35/20)
10 Burpees Over the Bar (24/20)
20 Front Squats (115/80) (Fx: 75/55)
Strength:
E3MOM 21
Deadlift
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:
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
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
