WOD / Events

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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3 Super-Sets of:
Bulgarian Split Squat x 20 (10 each leg)
Strict L-Pull-ups x max reps
Rest as needed

AMRAP 8:
10 Dumbbell Push-Jerk (right) 50/35# (Fx = 35/25#)
10 Dumbbell Push-Jerk (left) 50/35# (Fx = 35/25#)
10 Ring Dips (Rx+ = from muscle-up station)

Skin the Cats or GHD sit-ups

Are you bored with your current routine? Have your fitness results slowed or come to a stand still? What’s the next level of athleticism? Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you sign up!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
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U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Hero Wod:
“Holleyman”
30 rounds for time:
5 wallball shots, 20/14
3 handstand pushups
1 power clean, 225/155
Recommended Scale
185/125, 135/95

Compare to 4/24/17

Are you bored with your current routine? Have your fitness results slowed or come to a stand still? What’s the next level of athleticism? Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you sign up!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
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18 Minutes – Build to to a Heavy Unbroken Complex of:
2 Power Snatches
2 OHS
2 Hang Squat Snatches

3 Rounds of:
50 Double-Unders
20 Alternating Pistols
20 Pull-ups (RX+ = C2B) (Fx = 15 Pull ups)

straight into…

30 Front Rack Reverse Lunges (135/95#) (Fx = 95/65#)

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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On a running clock:

For time:
50 HSPU*
*Every 5th rep is strict (Fx: all kipping, RX+: 75 HSPU)

15 Minute Time Cap

When the Clock Reaches 20:00 begin…

AMRAP 10, with a partner, alternating full rounds:
6 Burpees over the kettlebell (do not need to open hips)
12 KBS 32/24kg, Fx: 24/16kg

Rope Climb Technique / Practice (Wear Tall Socks)
For time:
RX+:
 5 Legless Rope Climbs + 10 Rope Climbs
RX: 15 Rope Climbs
FX: 10 Rope Climbs
Scaled: Rope climb technique

4 Sets*:
Tempo Front Squat @ 50-60% @ 321x Tempo x 4 reps (3 second descent, 2 seconds in bottom, 1 second up)

*Practice lever drills on rings in between sets

12-9-6-3
Front Squats 185/125, Fx: 135/95, Rx+ = 225/135
Bar Muscle-ups, Fx: C2B Pull-ups

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