No yoga today.
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Open WOD 17.3 will be performed at OPEN GYM at 10:00 am
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Front Squat
5 x 5 (ME)
Partner WOD
AMRAP 20:
Partner 1: 400 m Row
Partner 2 completes:
10 Push Ups
15 Wall Ball shots 20/14
20 Abmat situps
*Switching every 400 m, continuing reps.
SCHEDULE MOD: No Yoga this Sunday. Sorry for the inconvenience.
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Join us Today at 9 am with Potomac River Running for a CrossFit for Runners workout. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time!
Participants who attend this CrossFit for runners workout will also have the opportunity to enroll in our next beginners CrossFit Foundations Program and will receive a $25 discount if they register on the same day of the workout!
Sign up! https://crossfitroute7.com/schedule/
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8 Rounds – Complete complex every 75 seconds
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean + 1 Split Jerk
5 Rounds
5 Power Cleans 135/95
10 Wall Balls 20/14
20 Double Unders
Rest 2 Minutes – Add 20lbs
then
2 Rounds of the same rep scheme
SCHEDULE MOD: No Yoga this Sunday. Sorry for the inconvenience.
========================================
Join us Saturday, March 11 at 9 am with Potomac River Running for a CrossFit for Runners workout. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time!
Participants who attend this CrossFit for runners workout will also have the opportunity to enroll in our next beginners CrossFit Foundations Program and will receive a $25 discount if they register on the same day of the workout!
Sign up! https://crossfitroute7.com/schedule/
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Open WOD 17.3 is…
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
SCHEDULE MOD: No Yoga this Sunday. Sorry for the inconvenience.
========================================
Join us Saturday, March 11 at 9 am with Potomac River Running for a CrossFit for Runners workout. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time!
Participants who attend this CrossFit for runners workout will also have the opportunity to enroll in our next beginners CrossFit Foundations Program and will receive a $25 discount if they register on the same day of the workout!
Sign up! https://crossfitroute7.com/schedule/
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Snatch
18 Minutes to establish a Heavy Double
Olympic Accessory:
Snatch Pulls/ Panda Pulls
3 x 3 (greater than 90%)
Finisher: EMOM 7
3 Moderate-Heavy Back Squats
Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time! Participants who wish to enroll in the Foundations Course will receive $25 off if they register on the same day of the workshop!
Sign up! https://crossfitroute7.com/schedule/
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Push Jerk
Find 2 RM
4 Rounds
200 m Run
15 Push Press* 115/80 Fx: 95/65
10 Front Squats* 115/80 Fx: 95/65
5 Ring Muscle Ups, Fx: 10 C2B Pull ups
*after you clean the bar for the first push press, you must go unbroken through the front squats. Each time you put the bar back on the ground, you have earned a 5 burpee reward!
If shoulders are smoked, sub Russian KBS for Push Press
