WOD / Events

7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer!

Overview of the Week

WODs
Events
Monday Snatch-Row-Double UndersFree Beginner CrossFit Class (7:45 pm)
Tuesday Back Squats Skills Clinic (5:45 pm)
Wednesday Snatch Skill Transfer Complex
Thursday Core Strength
Friday Clean+Jerk Complex
Saturday Helen Variation Free Beginner CrossFit Class (11:00 pm)
Sunday Front Squats

Conditioning:

7 Rounds
15 Power Snatches (75/55)
200m Row
50 Double-Unders

Finisher:

Core Strength:

3 Rounds
:10 Hollow Hold
10 Hollow Rocks
10 V-Ups
10 Knee Tucks

Attempt full rounds unbroken.

Strength:

Deadlift
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 80-85%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%

Conditioning:

For Time
21 – 15 – 9
Overhead Squats (135/95) (Fx: 115/80) (Rx+: 155/105)
Box Jumps (30/24) (Fx: 24/20)

Rest 1:00 after each couplet.

Strength:

E2MOM 14
1 Push Press + 2 Push Jerk (Max Effort)

Conditioning:

2 Rounds
AMRAP 2
Calories on Ski Erg
Rest 2:00
AMRAP 2
Calories on Assault Bike
Rest 2:00
AMRAP 2
Single Dumbbell Box Step-ups (24″/20″) (50/35) (Fx: 35/20)

Score is total calories+step-up reps.

Strength:

E3MOM 15
3 Clean Deadlifts + 3 High Hang Cleans
Set 1: 3 @ 60%
Set 2: 3 @ 65%
Set 3: 3 @ 70%
Set 4: 3 @ 75%
Set 5: 3 @ 75%+

Conditioning:

3 Rounds
10 Strict Handstand Push-ups (Fx: Kipping HSPU) (Rx+: 4″ Deficit)
20 Toes-to-Bar (Fx: 10 T2B)

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.
Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Conditioning:

“Jenkins”
AMRAP 40
With a Partner
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16)
400 meter Run
50 Pull-ups
400 meter Run
50 Push-ups
400 meter Run

Partners run together. Divide other movements as needed.

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