Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods. Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
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Open WOD 15.3
AMRAP 14:
7 Muscle Ups, Fx: C2B Pull uPs
50 Wall Ball Shots 20/14, 10’/9′
100 Double Unders, Fx: 200 singles
EMOM 10:
3 Strict Press (A)
Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods. Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
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20 Rep Front Squat
(Week 2: 73-75% from 5RM)
15 min
Warm Up: 5@ 58%, 63%, 68%
Cash in: Row 30 calories
30-20-10
KB Push Press 24/16, Fx: 16/12 (1KB/ alternate as needed)
HR Push Ups
Front Rack KB Lunges 24/16, Fx: 16/12 (1KB/ alternate as needed)
Cash out: Row 30 calories”
Be on the lookout for new faces. We are running our foundations course in the mornings and evenings for the next 2 weeks. Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.
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Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods. Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
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Snatch
3-3-2-2-1-1-1
100 Double Unders
30 Overhead Squats 95/65, Fx: 75/55
75 Double Unders
20 Overhead Squats 95/65, Fx: 75/55
50 Double Unders
10 Overhead Squats 95/65 Fx: 75/55
RX+: 115/80
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods. Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
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Rope climb technique
Fx: 8 rope climbs for time
Rx: 12 rope climbs for time
Rx+: 16 rope climbs for time
12 min AMRAP:
8 Deadlifts 225/155 Fx: 185/135
12 Ring Dips Fx: Push-ups
24 Sit-ups
Be on the lookout for new faces. We are running our foundations course in the mornings and evenings for the next 2 weeks. Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.
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Monday, January 16 Schedule:
0630: Open Gym
1200: WOD
1730: WOD
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Monday: 20 RepBack Squat
Tuesday: Work
Wednesday: Snatch
Thursday: 20 RepFront Squat
Friday: Push Press, Open Prep WOD
Saturday:Hero WOD
Sunday: Bench Press
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20 Rep Back Squat
(Week 2: 73-75% of 5RM)
15:00
Warm Up: 5@ 58%, 63%, 68%
5 rounds
10 Curtis P’s 95/65, Fx:75/55
10 T2B
10 Meter HS Walk/ Fx: 15 Shoulder Taps
Curtis P:
1 Power clean
2 alt Front Rack Lunges
1 Push Press or jerk
