WOD / Events

EMOM 12:
1 Power Snatch (Max Effort)
*increase weight every minute (Start at 65%)

4 Sets of:
6 Pendlay Rows (Across)
20 Bulgarian Split Squats (10 each Leg)
15 GHD Sit ups/ 15 V ups
10 m Broad Jump

Saturday , August 18th WOD Schedule:
9:00 AM 7-Fit class
10:00 AM CrossFit WOD
11:00 AM: Open Gym
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30 Ring Muscle Ups for time
Fx: Ring Muscle Up technique or 30 Chest to Bar Pull ups + 30 Ring Dips
Other Scales
*30 Pull ups + 30 Ring Dips
*30 Ring Rows + 30 Push Ups

For Time:
7-14-21-14-7
Thrusters 95/65, Fx: 75/55
Bar facing Burpees 

Saturday, August 18th WOD Schedule:
9:00 AM 7-Fit class
10:00 AM CrossFit WOD
11:00 AM: Open Gym
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Front Squat:
3 x 6 (ME: Working Sets start at 70% of 1RM Front Squat)

For time:
800m Run
30 Power Cleans 155/105, Fx: 115/80
800m Run

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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Saturday, August 18th WOD Schedule:
9:00 AM 7-Fit class
10:00 AM CrossFit WOD
11:00 AM: Open Gym
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Overhead Complex:
5 sets:
2 Push Jerks + 1 Split Jerk (Across: 80% of 1 RM Jerk)
Rowing Intervals: 3 Rounds:
500m Row Sprint
Rest 4:00
Record slowest time
FREE CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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Saturday , August 18th WOD Schedule:
9:00 AM 7-Fit class
10:00 AM CrossFit WOD
11:00 AM: Open Gym
=================

Deadlift:
3 x 6 (ME: Working Sets start at 70%)

For Time:
30/25 AAB Cals Fx: 25/20
200 m KB Suitcase Carry 32/24/ Fx: 24/16 (100m L/100mR)
50 Double Unders
200 m KB Front Rack Carry 32/24/ Fx: 24/16 (100m L/100mR)
50 Double Unders

Stagger Classes for AAB.

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