WOD

REMINDER
Friday Night Lights is tomorrow! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >>

Strength:

E3MOM 15
Front Squats
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%

Conditioning:

EMOM 18
1: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
2: Rest
3: 80 Double Unders (Fx: 50 DUs)
4: Rest
5: Max Calorie Ski Erg
6: Rest

Alternating hands every 5 reps on DB HC&J.

REMINDER
Winter is coming and CFR7 hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is Monday, November 11, at noon.

5:45 PM
Free Ring Muscle-up Clinic!

Strength:

E3MOM 15
8 Bench Press (Max Effort)

Conditioning:

AMRAP 10
2- 4 – 6 – 8 – 10…
Toes-to-Bar
Strict Handstand Push-ups (Fx: Kipping HSPU)

Run 100m After Each Round.

REMINDER
Friday Night Lights is in 3 days! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >>

6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!

Strength:

E3MOM 15
8 Overhead Squats (Max Effort)

Conditioning:

AMRAP 12
10 Burpees
20 Dumbbell Snatches (50/35) (Fx: 35/20)
20 Overhead Lunges (50/35) (Fx: 35/20)

Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout.

5:30 – 7:15 PM
Injury Screenings with Dr. Stacy Snow

Strength:

E3MOM 12
5 Touch-and-Go Power Snatches (Max Effort)

Conditioning:

2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
10 Chest-to-Bar Pull-ups (Fx: Pull-ups)
2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
5 Bar Muscle-ups (Fx: Chest-to-bar Pull-ups)
2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
5 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)

Time Cap 20:00

Strength:

4 Rounds
10 Feet Elevated False Grip Ring Rows
1:00 Plank Hold (Weighted if possible)
Rest 1:00

Conditioning:

For Time
50 Push-ups
Rest 2:00
3 Rounds
3 Legless Rope Climbs (Fx: 3 Rope Climbs)
100m Run

10:00 AM
Free Ring Muscle-up Clinic! DETAILS >>

Conditioning:

E3MOM 45
1: 750/650m Row (Fx: 650/550m)
2: 3 Rounds
-10 Burpees
-10 Kettlebell Swings (24/16) (Fx: 16/12)
3: 750/650m Ski Erg (Fx: 650/550m)
4: Max Calorie Assault Bike
5: Rest

Open Workout 20.4

For Time
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)(65/35)
30 Box Jumps (24/20)
15 Clean & Jerks (135/95)(95/55)
30 Box Jumps (24/20)
10 Clean & Jerks (185/115)(115/75)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
10 Clean & Jerks (225/145)(135/95)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (275/175)(155/115)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (315/205)(185/135)

Time Cap: 20 minutes.

Strength:

4 Rounds 
3 Skin-the-Cats 
4 Wall walks 
5 Strict Toes-to-Bar 
6 Hip Touches Hanging From Pull-up bar

Time Cap 15:00

Conditioning:

30 – 20 – 10
Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)
60 – 40 – 20
Abmat Sit-ups

5:45 PM
Free Bar Muscle-up Clinic! DETAILS >>

Strength:

E3MOM 12
3 Hang Power Snatches (Max Effort)

Conditioning:

3 Rounds
20 Chest-to-Bar Pull-ups (Fx: Pull-ups)
20 Box Jumps (24/20)
20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)