Strength
In 20:00
Establish 1RM Front Squat (FX: 3RM)
Conditioning
In 5:00
20/15 Calorie Row (FX: 15/12)
20 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 135/95)
20/15 Calorie Row (FX: 15/12)
AMRAP Lateral Burpees Over Bar
*RX/RX+ Min: 15 Burpees
Strength
In 20:00
Establish 1RM Front Squat (FX: 3RM)
Conditioning
In 5:00
20/15 Calorie Row (FX: 15/12)
20 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 135/95)
20/15 Calorie Row (FX: 15/12)
AMRAP Lateral Burpees Over Bar
*RX/RX+ Min: 15 Burpees
| Weekly Overview | Events/Classes | |
| Monday | Gymnastics Development | |
| Tuesday | 1RM / 3RM Front Squat | |
| Wednesday | Conditioning Intervals | |
| Thursday | Lunge, Carries | |
| Friday | Split Jerk | |
| Saturday | Squad WOD | 10 AM – Endurance Class |
| Sunday | Upper Body Push/Pull |
Strength
Every 2:00, 6 Sets
3-4 Bar or Ring Muscle-Ups
– FX: 1-2
– RX+: 5-6
– Scaled: Strict strength/Development
Gymnastics Development
Every 2:00, 3 Rounds
1) 10 Tempo Banded Strict Pull-Ups
2) 10 Tempo Banded Strict Ring Dips
*3s eccentric, 1s pause in hang/dip
Conditioning
4 Rounds of :30 on, :30 off
1) AMRAP Calorie Ski
2) Rest
3) AMRAP Calorie Bike
4) Rest
Join us TODAY for Summer Sunrise Yoga!
Yoga: 8:00 – 8:45 AM
CrossFit WOD: 9 AM
Strength
Every 3:00, 5 Sets
5 Strict Press (70-80%)
Superset Accessory (3+ out of 5)
12/12 Single Dumbbell Row
Conditioning
AMRAP 10
200m Row
20 Shoulder to Overhead (95/65) (75/55) (RX+: 115/80)
20 Sit-Ups
20 Wall Balls (20/14) (FX: 14/10) (RX+: Unbroken)
Comp WOD TODAY! Doors open at 7:15 AM and we will start at 7:30 AM!
Squad WOD: 9 & 10 AM
| Comp WOD (7:30am) | Squad WOD (9am, 10am) |
| Strength Every 3:00, 6 Rounds 200m Run + 3 Squat Snatch (55, 60, 65, 70, 75, 80%) *Reset b/t reps Conditioning 3 Rounds of 3:00 on, 3:00 off 1) 20/15 Calorie Row 15 Ground to Overhead (75/55) AMRAP Calorie Ski 2) 20/15 Calorie Row 60 Double Unders AMRAP Calorie BIke *FX: 16/12 Cal Row, G2OH 55/35, 48 Double Unders OR Singles *RX+: 24/18 Cal Row, G2OH 95/65, 72 Double Unders | Squad WOD AMRAP 25 50 Calorie Ski (FX: 35) 50 Alternating Dumbbell Snatch (50/35) (FX: 35/20) 50 Box Jump Overs (24/20) (FX: Get Overs) 50 Calorie Bike (FX: 35) 50 Goblet Reverse Lunge (50/35) (FX: 35/20) 50 Sit-Ups (FX: 35) *Every 5:00, starting at 0:00, complete 400m Team Run (FX: Split) |
Weekend Schedule!
Saturday:
Comp WOD: Doors open at 7:15 AM and we will start at 7:30 AM
Squad WOD: 9 & 10 AM
Sunday:
Summer Sunrise Yoga: 8 – 8:45 AM
CrossFit WOD: 9 AM
Summer Shirt Order!
Pre-Order your summer shirts, BY MONDAY! $25!
(Extras will be sold at CFR7 for $30)
Pre-order: CLICK HERE!
Strength
Every 1:30, 3 Rounds
1) 8 Strict Chin-Ups w/ 3s Down (FX: Banded/Barbell) (RX+: Weighted)
2) 8 Push-Ups w/ 3s Down (FX: Box/Knees) (RX+: Deficit/Weighted)
3) :30 Weighted Plank (FX: Bodyweight)
Conditioning
AMRAP 15
15 Calorie Row
10 Burpee Pull-Ups (FX: 5 OR Burpee Jumping Pull-Ups)
5 Wall Walks (FX: 3) (RX+: 50′ Handstand Walk)
*RX/RX+: 3+15 Rounds
