WOD / Events

Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

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AMRAP 30
Run 1000m
5 Rope Climbs
10 T2B/Bar Muscle Ups (Fx: T2B/C2B)*

*Complete Alternating T2B with BMU or C2B for 10 reps of each. Two movements must be completed without coming off of pull up bar for a rep to count.

Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

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Strength:
Back Squat
4×3@85%
AMRAP@85%

Conditioning:
4 Rounds
E4MOM
20/17 Cal Row (Fx: 15/12)
7 Power Cleans @80% of Power Clean 1RM

Record slowest time to complete the round.

Thanksgiving Schedule:
Friday, Nov 23: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap
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Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

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Strength:
5 Rounds:
Rx+: 10 Strict HSPU (Add deficit if necessary)
Rx: 10 Kipping HSPU (3 sec. negative)
Fx: 5 Kipping HSPU (3 sec. negative)
Rest 1:30 after each set

Conditioning:
5 Rounds
14 Toes to Bar
10 Push Press (Rx: 135/95) (Fx: 95/65)

LAST CHANCE EXTENSION: Place your 2018 CrossFit Route 7 Hoodie Order by TONIGHT . $50 via Cash, paypal:[email protected]  or venmo: [email protected]. Please send with No Fees.

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=367889314

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Thanksgiving Schedule:
Thursday, Nov 22: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap
Friday, Nov 23: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap
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HAPPY THANKSGIVING!

Strength:

Olympic Weightlifting Complex
E3MOM 18 Mins.
Snatch + Hang Snatch + 3 OHS (ME)

Conditioning: 

AMRAP 20:
With a Partner
10 dumbbell snatches (50/35) (Fx: 35/20)
10 burpee box jump-overs (24/20)
10 Cal Row
15 dumbbell snatches
15 burpee box jump-overs
15 Cal Row
20 dumbbell snatches
20 burpee box jump-overs
20 Cal Row
25 dumbbell snatches
25 burpee box jump-overs
25 Cal Row
… Continue adding 5 reps to each movement until 20 minutes has ended. You and your partner may break up the reps however you want.

EXTENSION: Place your 2018 CrossFit Route 7 Hoodie Order by Thursday, November 22nd . $50 via Cash, paypal:[email protected]  or venmo: [email protected]. Please send with No Fees.

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=367889314

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Thanksgiving Schedule:
Wednesday, Nov 21: 7:30 pm WOD Cancelled.
Thursday, Nov 22: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap
Friday, Nov 23: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap

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Strength:
5 Rounds:
Rx+: 10 Weighted strict pull-ups
Rx: 10 strict Pull ups
Fx: 5 Strict Pull ups
Rest 1:30 after each set

Conditioning:
AMRAP 14:
2 Rounds of ‘Cindy’ (Rx+: C2B)
20 KBS (24/16) (Rx+: 32/24)

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