WOD / Events

Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
Saturday, December 23: 10am WOD 50 Cap
Sunday, December 24: Closed
Monday,December 25: Closed
Tuesday, December 26: 10am WOD 50 Cap
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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:
Monday: Front Squat
Tuesday: Double Strength
Wednesday: 12 Days of Christmas Wod (wear tall Socks)
Thursday: Bench Press
Friday: Deadlift
Saturday: Clean
Sunday: Press Complex

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Front Squat:
EMOM 10: Perform 2 Front Squats (A)
*Working Sets at 80-85%

AMRAP 15:
15 Russian Kettlebell Swings 32/24, Fx: 24/16
30 Sit ups
15 Kettlebell Sumo Deadlift High Pulls 32/24, Fx: 24/16
30 Body Weight Lunges

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Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

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Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
Saturday, December 23: 10am WOD 50 Cap
Sunday, December 24: Closed
Monday,December 25: Closed
Tuesday, December 26: 10am WOD 50 Cap
========================

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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Gymnastics:
3-4 Sets
5-10 Strict Pull ups, Fx:1 leg on box Pull ups
20 Hollow Rocks

AMRAP 15:
8 Dumbbell Man Makers 35/20
*(https://www.youtube.com/watch?v=iMNnvhg1JcM)
10 Box Jumps 24/20
12 Toes to Bar

*RX+ 50/3

Finisher: Coaches Choice

 

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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Split Jerk:
5 x 2 (A)
*From the Rack

3 Rounds for time
300m Row
30 Kettlebell Swings 32/24, Fx: 24/16
15 Front Squats 115/80 Fx: 95/65
15 Push Press 115/80, Fx: 95/65

Finisher:
Accumulate 3:00 Ring Support Hold (top of Ring dip)

Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
Saturday, December 23: 10am WOD 50 Cap
Sunday, December 24: Closed
Monday,December 25: Closed
Tuesday, December 26: 10am WOD 50 Cap
========================

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!

=========================================

Deadlift:
5 x 3 (ME)
*Reset between reps

Beginners
Deadlift:
5 x 5 (A)
*Reset between reps

AMRAP 12:
5/3 Bar Muscle Ups, Fx: Chest to Bar Pull ups
15 Wall Ball Shots
25 Double Unders

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!

=========================================

Gymnastics:
3-4 Sets:
10 Low Ring Push up
(https://www.youtube.com/watch?time_continue=15&v=Wdr675BQu34)

10 Tuck Hollow Hold + Single Leg Extensions,
(https://www.youtube.com/watch?time_continue=43&v=l6s1F0Xj0wk)

AMRAP 4:
10/7 AAB Cals
10 Dumbbell Hang Power Cleans 50/35, Fx: 35/20

Rest 4:00

AMRAP 4:
10 Ring Rows
10 alt. Plate Lunges 45/25, Fx: 25/15

Rest 4:00

AMRAP 4:
15/12 Cal Row
20 Abmat Situps

*2 Dumbbells

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