WOD / Events – Page 464 – CrossFit Route 7

18

Mar

Tuesday, March 19, 2019

March 18, 2019

It’s that time of the year again! Time to gather in the box and cheer on the top CFR7 athletes as they sweat it out in the final Workout for the 2019 Open Season!!!

The event is Friday March 22nd at 6:30pm. Even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your CFR7 family for the final workout of the 2019 Open! Friends and family are also welcome to join us!

There will be no 6:30 WOD during the time of this community event.

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Strength:
Rx+:
4 Rounds
10 Plate GHD Sit Ups (A)
Max Time High Plank

Rx:
4 Rounds
15 Plate Sit ups (A)
Max Time High Plank

Fx:
4 Rounds
10 Plate Sit ups (A)
Max Time High Plank

Rest 2 Minutes Between Sets. If athletes can hold plank 2 min+, add weight.

Conditioning:
5 Rounds
400m Run
10 Thrusters (Increase weight each round)

Rx: (95/65, 115/80, 135/95, 165/115, 185/125)
Fx: (75/55, 95/65, 115/80, 135/95, 165/115)

Time Cap: 20 mins.

17

Mar

Are you looking for a fun competition to continue to test your fitness after the CrossFit Open? We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division.

Divisions (RX and Novice):
Male/Male
Male/Female
Female/Female

Click here to register: https://www.squadup.com/hosts/5171203/events

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Overview Of The Week:
Monday:Bench Press
Tuesday: Thruster
Wednesday: Snatch
Thursday: Back Squats
Friday: Open WOD 19.5
Saturday: Partner WOD
Sunday: Split Jerks

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5 Rounds:
5 Bench Press (ME)
5 Pendlay Row (ME)

Rest 2 minutes between rounds

AMRAP 10
5 Ring Muscle Ups (Fx: C2B) (Rx+: 7 RMU)
10 C2B Pull Ups (Fx: Pull Ups)
15 Deadlifts (225/155) (Fx: 185/125)

16

Mar

Sunday, March 17, 2019

March 16, 2019

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E2MOM 20
3 Overhead Squats (ME)

Work 1:00 Rest 0:30 until you complete:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Clean (115/80) (Fx: 95/65)
Push Jerks (115/80) (Fx: 95/65)

15

Mar

Saturday, March 16, 2019

March 15, 2019

Join us today, March 16, 2019 at 11:30AM for the Open WOD 19.5 Leftovers Skills Clinic!
After 19.4 is announced we will pretty much know what to expect for 19.5….Or will we? Either way we will have a skills clinic to work on gymnastic movements to improve your 19.4 redo (WHY? Didn’t it hurt enough the first time) and what we anticipate for 19.5. Come on out and get ready to play!

Free for members of all levels. $10 drop in fee for non members via Cash, venmo or paypay at [email protected].

Drop us an email if you hope to drop in at [email protected], subject: 19.5 Skills clinic.

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4 Rounds
2 Mins per movement
Run 400m (Fx: 200m)
Row 500/450m (Fx: 450/400m)
Max Cal Assault Bike
Rest 4:00

Score is Total Assault Bike Cals.

Muscular Endurance Test:
Max Unbroken Push Ups

Athletes may rest in high plank. No other rest position is permitted.

14

Mar

Friday, March 15, 2019

March 14, 2019

LAST CHANCE TO GET EARLY BIRD PRICING IS TODAY!

Are you looking for a fun competition to continue to test your fitness after the CrossFit Open? We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division.

Divisions (RX and Novice):
Male/Male
Male/Female
Female/Female

Early bird pricing (until today, March 15) is $150/team. Click here to register: https://www.squadup.com/hosts/5171203/events

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Open WOD 19.4

For total time:
3 rounds of:
10 snatches 95/65
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes

Tuesday, March 19, 2019

Monday, March 18, 2019

Sunday, March 17, 2019

Saturday, March 16, 2019

Friday, March 15, 2019

Upcoming Events

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