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WOD / Events

11
Feb

Tuesday, February 12, 2019

February 11, 2019
Next CrossFit Kids class is this Saturday, February 16th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Conditioning:
4 Rounds
Work 5:00/ Rest 5:00
AMRAP
500m Row
15 Russian Kettlebell Swings 32/24, Fx: 24/16
50 Double Unders
10 Lateral Burpees over Rower

Athletes pick up where they left off on each work period.

10
Feb

Monday, February 11, 2019

February 10, 2019

Saturday, February 16, 2019, come out for our 2nd CrossFit Route 7 bowling night at Bowlero Centerville. Show your technique, bring a friend and lets have some fun. Family friendly. Gutter Ball burpee penalties are in effect!


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Overview Of the Week:
Monday: Overhead Squats
Tuesday: 5:00 minute Amrap x4
Wednesday: Valentines Day WOD
Thursday: Push Press
Friday: Open WOD “17.3”
Saturday: “The Chief”
Sunday: Strict Press

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Strength:
“Giant Set:”

Overhead Squat
3 x 5 (ME)

Single Leg Gulte Bridge
3 x 12 (6L/6R)

Hollow Rocks
3 x 10-15

Rest about 15-30 seconds between movements and 2:00 between Sets
*Athletes can take OHS from ground or rack

Conditioning:
AMRAP 12:
10 Toes to bar
10 Overhead Squats 115/80, Fx:95/65
10 Box Jumps 24/20
Rx+135/95

09
Feb

Sunday, February 10, 2019

February 9, 2019

Saturday, February 16, 2019, come out for our 2nd CrossFit Route 7 bowling night at Bowlero Centerville. Show your technique, bring a friend and lets have some fun. Family friendly. Gutter Ball burpee penalties are in effect!


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Strength:
Deadlift:
5 x 5 (ME)

*Superset 10-15 GHD Situps, Fx: V ups

Conditioning:
6 Rounds:
With partners alternating rounds (3 rounds each)
15/10 Cal Assualt Bike Cals
10 C2B Pull Ups Fx: Pull-Ups
20m Dual Front Rack Dumbbell Lunges 50/35, Fx:35/20
10 Handstand Pushups, Fx:Hand Release Pushups
18:00 Cap



08
Feb

Saturday, February 9, 2019

February 8, 2019

If you’re getting pain in your shoulders with over head lifts, pullups, handstands, or anything else, or you feel like the mobility isn’t there and you’re compensating elsewhere (like your back), then don’t forget to sign up for the ‘Optimizing Shoulder Performance’ workshop today, Saturday at 11:30! 

You’ll learn what’s going on and what to do about it so it doesn’t have to be an every day annoyance or turn into an even bigger problem! 

The workshop is free, but you’ll need to REGISTER IN ADVANCE at the link below 

http://bit.ly/
FixMyShoulderCFR7


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“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set
Courtesy: CrossFit New England

Note: Barbell cannot be dropped through the entire complex”
*Compare: 5/12/2017

Post WOD Finisher:
3 x 10 (5L/5R) Turkish Get ups

07
Feb

Friday, February 8, 2019

February 7, 2019

If you’re getting pain in your shoulders with over head lifts, pullups, handstands, or anything else, or you feel like the mobility isn’t there and you’re compensating elsewhere (like your back), then don’t forget to sign up for the ‘Optimizing Shoulder Performance’ workshop this Saturday at 11:30! 

You’ll learn what’s going on and what to do about it so it doesn’t have to be an every day annoyance or turn into an even bigger problem! 

The workshop is free, but you’ll need to REGISTER IN ADVANCE at the link below 

http://bit.ly/
FixMyShoulderCFR7


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Open Workout 18.3:

2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups

Scaled:
2 rounds for time of:
100 single-unders
20 overhead squats 45/35
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Compare:3/9/18

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