Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Hero WOD
“McGhee”
30 AMRAP
5 Deadlifts 275/185
13 Push ups
9 Box Jumps 24/20

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Squat Snatch
EMOM for 10:00
*Starting 40 Below 1 RM
*Add 5lbs to bar after every successful lift.

21-15-9
Burpees over bar
Front Squat 135/95, Fx:95/65

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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10 min HSPU AMRAP
Rx: Strict
Fx: kipping Gamestandard/1 abmat
Rx+: Deficit 4/”2″

“Fight Gone Worse”
3 Rounds:
1:00 Max Wall Ball Shots 20/14
:30 Rest
1:00 Max KB Sumo Deadlift High Pull 32/24, Fx:24/16
:30 Rest
1:00 Max Box Jumps 24/20
:30 Rest:
1:00 Push Press 95/55, Fx:75/55
:30 Rest
1:00 Max Assault Bike Cals
:30 Rest

*Score is total reps

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Deadlift
5 x 5 (A)”

Superset with
5 Tall Box Jumps (Step down)

Tabata:
Ring Rows
Lunges
Abmat Situp
Push ups
*1 full tabata per movement/not rotating.

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Strength/Skill Schedule:
Tuesday: Overhead Squat/ Partner WOd
Wednesday: Deadlift/ Tabata
Thursday: Handstand Push Ups/ Fight Gone Worse
Friday: Snatch EMOM
Saturday: Hero WOD “McGhee”
Sunday Weighted Pull ups/ 5 RFT

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Overhead Squat
EMOM 8:
2 Overhead Squats (A)

“Switching every 500 meters
*Reps stop when Rower Stops

“Team Benchmark 3000”
*3k-2k:
Max Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
*2k-1k
Max Clean and Jerks 135/95, Fx:115/80
*1K-0
AMRAP
Max Snatches 135/95, Fx:115/80

Set Rowers to 3,000 meters

Scoring is you vs your partner on total rounds/reps completed in the WOD!