Strength
EMOM 16
1) 10 Strict Press (55-65% of 1RM)
2) 20 Underhand Banded Pullaparts
3) 10 Bent Over Row
4) 20 Tibialis Raises
Conditioning
AMRAP 10
100m Run
10 Single Dumbbell Hang Snatch (Side A)
10 Single Dumbbell Overhead Lunge (Side A)
100m Run
10 Single Dumbbell Hang Snatch (Side B)
10 Single Dumbbell Overhead Lunge (Side B)
*(50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)
Strength
Every 2:30, 6 Sets
3 30X-Tempo Back Squat w/ Banded Hip Abduction
1-2) 55-60%
3-4) 60-65%
5-6) 65-70%
Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
25 Wall Balls (20/14) (FX: 20) (RX+: Unbroken)
75 Double Unders (FX: 60) (RX+: 100)
*14:00 Cap
Join us for Core-Flex at 5:45 PM tonight!
Strength
Every 2:00, 9 Sets
1-3 ) 1 High Hang Power Snatch + 1 Power Snatch (60-65%)
4-6) 1 Hang Power Snatch + 1 Power Snatch (65-70%)
7-9) 1 2″ Low Hang Power Snatch + 1 Power Snatch (70-75%)
*Reset b/t reps
Conditioning
AMRAP 8
40′ Handstand Walk (FX: 4 Wall Walks) (RX+: 60′ w/ 20′ Unbroken Segments)
8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20)
16 Sit-Ups
*RX+ Minimum: 2+6 (60′ Handstand Walk)
Conditioning
3 Rounds of 4:00 on/1:00 off – w/ Teams of 3, Split Reps Any Way
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) AMRAP Calorie Row
*Score is average Calories per athlete
Optional Cooldown
2-3 Rounds for Quality
10 Cossack Squats
10 Prone Swimmers
6 Samson Lunges
Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes!
Doors Open: 7:30 AM
Heat 1: 8 AM
Heat 2: 9 AM
Heat 3: 10 AM
Please sign-up on Zen Planner and remember that if parking is full, there is an overflow lot pictured below.
Breakfast Potluck!
Please check out the sheet below and add your name if you’d like to bring an item to share!
Breakfast Potluck Sign-Up
Drop-ins:
All welcome, $25 cash or venmo @crossfitroute7
| Weekly Overview | Events/Classes | |
| Monday | Hero WOD “Murph” | 8am, 9am, 10am WODs |
| Tuesday | Long Team Conditioning | |
| Wednesday | Snatch | 5:45pm Core Flex |
| Thursday | Back Squat | |
| Friday | Upper Body Pump | |
| Saturday | Squad WOD | |
| Sunday | Long Conditioning Intervals | 8am Power Yoga |
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*RX: Unpartitioned with weight vest (20/14)
*Compare to 5/30/23
Optional Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Pec Stretch w/ Rig
1:00/1:00 Single Leg Forward Fold
