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WOD / Events

21
Nov

Thursday, November 22, 2018

November 21, 2018

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.

20
Nov

Wednesday, November 21, 2018

November 20, 2018

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)

19
Nov

Tuesday, November 20, 2018

November 19, 2018

EXTENSION: Place your 2018 CrossFit Route 7 Hoodie Order by Thursday, November 22nd . $50 via Cash, paypal:[email protected]  or venmo: [email protected].

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

==============================

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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Front Squat:
5×2 (ME)

For time:
9-7-5
Deadlifts
Hang Power Clean
Front Squats
(Rx: 205/135) (Fx: 155/105) (Rx+: 225/155)
400m Run after each round

18
Nov

Monday, November 19, 2018

November 18, 2018
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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Overview of Week:
Monday: Strict Press
Tuesday: Front Squats
Wednesday: Strict Pull-ups
Thursday: Snatch Complex
Friday:Handstand Push-ups
Saturday: Back Squats
Sunday: 30 Minute Amrap

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Strength:
Strict Press
5×2 (ME)
Finish with one set of:
AMRAP@85% of 2RM

Conditioning:
For time:
50 Double-Unders (Fx: 25 Double Unders)
12 Ring Muscle-ups (Fx: C2B Pull Ups)
75 Double-Unders (Fx: 50 Double Unders)
8 Ring Muscle-ups, (Fx: C2B Pull Ups)
100 Double-Unders (Fx: 75 Double Unders)
6 Ring Muscle-ups , (Fx: C2B Pull Ups)

17
Nov

Sunday, November 18, 2018

November 17, 2018
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
========================

Place your 2018 CrossFit Route 7 Hoodie Order by TODAY Sunday, November 18. $50 via Cash, paypal or venmo.

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

==================================

Conditioning:
For time: (stagger large class by 5 minutes)
1000m Row (Rx+: Ski)
50 HSPU (Fx: 30)
40 Box Jump Overs (30/24) (Fx: 24/20)
30 Ring Dips (Fx: 20)
20 Deadlifts (315/205) (Fx: 275/175)
10 Bar Muscle-ups (Fx: C2B)

Finisher:
Accumulate 10:00 Plank as quickly as possible

 

 

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