WOD / Events

 The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Muscle Up Technique:
RX: 5 sets of 2 strict + 3 Kipping UB
Fx: 5 Sets of 3-5 UB Kipping
*Rest as little as Possible

3 Rounds For time:
18 Box Jumps 24/20
15 Alt. DB Snatches 50/35, Fx: 35/20
12 Burpees
9 Toes to Bar

Tomorrow!


The 2017 Reebok CrossFit Games will take place Aug. 3-6, at the Alliant Energy Center in Madison, Wisconsin. Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and teen competitions live on the CrossFit Games website and on Facebook. In addition, CBS Sports Digital will stream up to 40 hours of live event coverage of teams and individuals on CBSSports.com and the CBS Sports app.

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 The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Power Snatch
00:00-14:00 Find Heavy Triple
14:00-20:00 3 x 3 @ 90% of triple
*Does not have to be Touch and Go

AMRAP 12:
60 Double Unders
400 meter Run
20 WBS 20/14

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Just a few more days!


The 2017 Reebok CrossFit Games will take place Aug. 3-6, at the Alliant Energy Center in Madison, Wisconsin. Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and teen competitions live on the CrossFit Games website and on Facebook. In addition, CBS Sports Digital will stream up to 40 hours of live event coverage of teams and individuals on CBSSports.com and the CBS Sports app.

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

 The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Front Squat/Back Squat Cycle
5 x 4/8 @ 80%
Rest 2:00

Partner WOD:
Partners Alternating Rounds:
AMRAP 12:
9 DB Deadlifts 50/35, Fx:35/20
6 Burpees
3 DB Power Cleans 50/35, Fx:35/20
*2 Dumbbells
*Idea courtesy : TZ Strength
*Coaches notes: 1 head of the DBs need to touch the deck.

 

“No discipline is enjoyable while it is happening—it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way. So take a new grip with your tired hands and strengthen your weak knees. Mark out a straight path for your feet so that those who are weak and lame will not fall but become strong.”
‭‭Hebrews‬ ‭12:11-13‬ ‭NLT‬‬
http://bible.com/116/heb.12.11-13.nlt

Thanks once again to all the O.G.’s for sharing their stories with us. Until next year friends!

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 The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Strength and Skill Schedule:
Monday: “Helen”
Tuesday: Front Squat/Back Squat Cycle
Wednesday: Power Snatch
Thursday: Muslc Ups
Friday: Front Squat/Back Squat Cycle
Saturday: Clean Complex
Sunday: Rope climbs

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“Helen”
3 rounds for time:
Run 400m
21 kettlebell swings (24/16)
12 pull-ups ”
9/15/2015

EMOM 8:
3 Push Press (ME)

No Yoga this Sunday. Open Gym from 1100-1200.

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Deadlift:
4 x 5 @ 75% of 2 RM

AMRAP 12:
8 Hang Power Cleans 155/105, Fx: 115/80
9 Hand Release Push Ups
10 Toes to Bar

1 578 579 580 581 582 767

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