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WOD / Events

23
Feb

Sunday, February 24, 2019

February 23, 2019

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Rope Climb Development

RX: 6 Legless Rope Climbs from floor seated postions

FX: 2 Legless + 6 Rope Climbs

Conditioning:
AMRAP 5
15/12 Cal Ski Erg
10 Toes To Bar

Rest 5:00

AMRAP 5:
15/12 Cal Bike
10 Dual Dumbbell Hang Squat Cleans (50/35) (Fx: 35/20)

Rest 5:00

AMRAP 5:
15/12 Cal Row
10 Hang Kettlebell Snatches (24/16) (5L/5R)

22
Feb

Saturday, February 23, 2019

February 22, 2019
Free Kipping Clinic today, Saturday 23, 2019 at 11:30AM ($10 drop in)
“Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.”
This kipping clinic will focus on kipping for pull-ups and bar muscle ups as well as knees to elbows and toes to bar. We will also be going over the butterfly chin over bar and chest to bar pull up. We will focus on utilizing our hips (rather than our feet) to generate power in our kip and keeping our kips strong and solid as to not put unnecessary pressure on our shoulders.

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Strength: 

3RM Push Jerk
18:00

From the floor


Conditioning:
5 Rounds for Time:
10/7 Ring Dips
10 Box Jump Overs 24/20
10 Chest to Bar Pull ups Fx: Pull ups

21
Feb

Friday, February 22, 2019

February 21, 2019

2019 CrossFit Open WOD 19.1

AMRAP 15
19 Wall Balls (20/14)
19 Calorie Row

For Standards and Flow: https://games.crossfit.com/workouts/open/2019/19.1

20
Feb

Thursday, February 21, 2019

February 20, 2019

As we get closer to the Open and performing the Open Wods please take the time to read over the Score judging, submission and validation requirements starting in sections 1.14.
All CrossFit Open Wods will occur on Fridays at CFR7 as the WOD (Saturdays at BCF). All WODs will be partnered up and judged with the Class Coaches enforcing the standards and flow of the Workouts. Integrity and accountability is crucial.
Athletes enrolled in the Open should do their best to partner with other Open athletes. Rx with Rx and Scale with Scaled if possible.
An addition. All workouts performed at CrossFit Route 7 and BCF MUST have a Coach present during all Open WOD attempts outside of scheduled Open WOD times . Scores that were not observed by a Coach will NOT be validated. Regardless if judge has taken the CF judging course.
If a judge is not available the athlete must record their performance and submit  online via the CrossFit Games online video submission process. Section 1.16 of rulebook.
If performing Open WODs at another box, scores are submitted with that specific CrossFit Affiliate as the validating entity.
Good luck!!!

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Strength:
Every 90 seconds for 15:00
2 Deadlifts
*Increase load every set (consider how heavy you go if you are competing in the Open WODs)

Conditioning:
10-8-6-4-2
Front Squat (155/105) (Fx: 115/80)
Bar Facing Burpees (BCF Lateral)
DB Power Cleans (50/35) (Fx: 35/20)

Post WOD Finisher:
Accumulate a 6:00 plank on elbows

19
Feb

Wednesday, February 20, 2019

February 19, 2019

UPDATE: 7:30PM Class is cancelled tonight 2/20
Open gym from 1:30pm-5:30pm
4:30PM, 5:30PM, and 6:30PM WOD and 7-Fit are still on!

**CFR7 ATHLETES! WE WILL ADVISE OF CLASS CANCELLATIONS TODAY VIA WEBSITE/FACEBOOK AND INSTAGRAM. MAKE SURE YOU CHECK FOR UPDATES. STAY SAFE OUT THERE AND ENJOY THE SNOW!**


The CrossFit Open is here! Tomorrow, Thursday evening at 7:30PM, let’s get together for the Official Launch of the the CrossFit Open season with watching the release of Open WOD 19.1. If you are feeling bold enough you can be one of the first to perform the WOD.

The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit community.

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Kipping Pull Up Technique:
4-5 Sets of
Rx+: 6 Pull ups + 4 Chest to Bar Pull ups + 2 Bar Muscle ups
Rx: 6 Pull + 4 Chest to Bar Pull ups
Fx: Max Effort

Conditioning:
AMRAP 20:
500 m Row
15 Push Press (115/80) (Fx: 95/65)
40 Double Unders
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

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