WOD/Events

Strength

E2MOM 12

Rx+:
1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups

Rx:
1 – 3 Kipping Ring Muscle Ups

Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips

Record total number of reps completed.

Conditioning

3 Rounds

Work 2:00/Rest 1:00
30 Sit Ups
AMRAP Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)

Strength

20:00 to Establish
1RM Deadlift

Conditioning

5 Rounds

10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Box Jumps (24/20)

But…
E4MOM 20/15 Calorie Row (Fx: 15/10)

Time Cap 16:00

Strength

Rx+:
3 Rounds
6 Strict Handstand Push Ups + 12 Kipping
Handstand Push Ups
6 Strict L-Sit Chin Ups

Rx:
3 Rounds
12 Kipping Handstand Push Ups
:15 – :30 L-Sit Hold on Pull Up Bar

Fx:
3 Rounds
12 Pike Handstand Push Ups
:15 – :30 Tuck Hold Hold on Pull Up Bar

Time Cap 12:00

Conditioning

3 Rounds

21 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+:
135/95)
21 Toes to Bar (Fx: 14 Toes to Bar)

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Strength

E3Mom 15

Back Swuats

1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++

Conditioning

EMOM 12

1: 20 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
2: AMRAP Box Jump Overs (24/20)
3: AMRAP Calorie Ski Erg
4: Rest

Free 7-Fit Class at 5:30PM! Click Here To Register now

Conditioning

Every 1:30 For 3 Rounds
1: 20/15 Calorie Assault Bike (Fx: 15/10)
2: 20 Farmers Carry Walking Lunges (24/16) (Fx:
16/12) (Rx+: 32/24)
3: 15 Tempo Dumbbell Bench Press (30×1) (A)
4: 15 GHD Sit Ups (Fx: Weighted Sit Ups)
5: 10 Pendlay Rows (A)
6: 10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
7: 5 Burpee Broad Jumps
8: 5 Power Cleans @75 – 80%

Strength

E2MOM 10
4 Strict Press (↑)

Conditioning

E4MOM 16

400m Run, Row or Ski
5 Squat Snatches

Squat Snatch Weights Each Round:
1: (95/65) (Fx: 75/55) (Rx+: 135/95)
2: (115/80) (Fx: 95/65) (Rx+: 155/105)
3: (135/95) (Fx: 115/75) (Rx+: 175/115)
4: (155/105) (Fx: 115/80) (Rx+: 195/125)

“12 Days of Christmas”

For time:

1 Clean and Jerk (155/105)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/105)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/105)
12 Rope Climbs

Fx:

1 Clean and Jerk (135/95)
2 Chest 2 Bar Pull-ups
3 Handstand Push Ups
4 Front Squats (135/80)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/95)
12 Rope Climbs

Complete the workout with the same structure as
the song: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…

2020 has been a difficult year for all of us. CrossFit Route 7 is very fortunate to have the continued support of our great community, we cannot thank you enough for helping us weather an extremely difficult season for small businesses!

As we approach the end of 2020, it is time we celebrate some good news for our community! After several months of discussions about the future of CFR7, I am excited to officially announce that Anastasia and George will be joining me as owners of CFR7! They have both been members of CFR7 from the day we opened our doors and over the past year Anastasia has developed into one of your favorite coaches! They are 100% committed to this community (you already see them at the gym every day) and laser focused on how we can make CFR7 even better. With this change, the future for CFR7 is as bright as it’s ever been! As a team, we plan to continue our pursuit of being the best place in town for fitness! #OnwardAndUpward #PursuitOfExcellence 
– Tucker

We could not be more excited to stand with Tucker to support this box as owners. Our CFR7 friends have become family and this box has become home.  Now, we are here with purpose. CFR7, as a family, has overcome challenges in 2020 none of us ever imagined and we have supported each other throughout. We are here to take that energy and go big in 2021.  We challenge each of you to walk into CFR7 with purpose for yourself and each other.  We will continue to workout next to each of you and hope that while doing so, we can truly listen to your needs and make this box the best part of your day.  Whatever your purpose may be, we support you.  We are Route7Nation. #ComeWithPurpose #Route7Nation

– George and Anastasia

Don’t forget! Today is the last day for early bird pricing for the No Bull Nutrition Challenge! Click here for details!

Strength

E3MOM 15

Deadlifts

1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++

Conditioning

5 Rounds

10 Toes to Bar (Fx: 7 Toes to Bar) (Rx+: 15 Toes to
Bar)
50 Double Unders (Fx: 35 Double Unders) (Rx+: 75
Double Unders)

**COVID-19 UPDATE!**

Due to the rise in COVID cases, Governor Northam has released some new requirements for Virginians and we are going to make some operational changes. As you have been over the last few months, upon arrival to the gym, please wear your face mask and scan your temperature on our wall mounted thermometer.

Going forward (until further notice), please keep your mask on in the gym until the start of your 1 hour class. Once your WOD starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the gym. Thanks in advance for your cooperation and understanding.

Strength

For Quality

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Ring Push Ups (Fx: Hand Release Push Ups) (Rx+:
Strict Ring Dips)
Strict Pull Ups (Fx: Ring Rows) (Rx+: Strict C2B)

Time Cap 14:00

Conditioning

2000m Row Time Trial