NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.
==============================
20 Rep Front Squat
(Week 4: 79-85% from 5RM)
EMOM 10:
1 Snatch
*Starting at 80%, Increase weight after each SUCCESSFUL lift.
NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.
==============================
20 Rep Front Squat
(Week 4: 79-85% from 5RM)
EMOM 10:
1 Snatch
*Starting at 80%, Increase weight after each SUCCESSFUL lift.
NO YOGA THIS SUNDAY. Sorry!
===============================
TONIGHT!
CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7. MARK YOUR CALENDARS!
Kick-off is Thursday, February 2nd! Come ready to take your running to the next level. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.
This 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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Open WOD 14.4:
AMRAP 14
60 cal Row
50 Toes to Bar
40 Wall Ball shots 20/14
30 Power Cleans 135/95
20 Muscle Ups
Scaled/Masters 55+:
60 cal Row
50 Hanging Knee Raises
40 Wall Ball shots 20/14
30 Power Cleans 95/65
20 Pull Ups
Athletes partner up and judge each other (run 2 heats)
100 push ups fortime
Then handstand walking practice or mobility with the remainder of the time
NO YOGA THIS SUNDAY. Sorry!
===============================
CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7. MARK YOUR CALENDARS!
Kick-off is Thursday, February 2nd! Come ready to take your running to the next level. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.
This 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/
=====================================
Deadlift:
4 x 6 (ME)
* Perfrom 3 Tall Box Jumps between sets
AMRAP 15:
15 weighted sit ups 45/25, Fx: 25/15
20 Kettlebell swings 24/16
200m Run
15 Plate Ground to Overhead 45/25, Fx: 25/15
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
===============================================
NO YOGA THIS SUNDAY. Sorry!
===============================
CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7. MARK YOUR CALENDARS!
Kick-off is Thursday, February 2nd! Come ready to take your running to the next level. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.
This 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/
=====================================
16 Minutes to find:
2 RM Push Press
(from the Rack)
3 Rounds:
75 Double Unders
50m Walking Lunges
25 Hand Release Burpees
CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7. MARK YOUR CALENDARS!
Kick-off is Thursday, February 2nd! Come ready to take your running to the next level. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.
This 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/
==================================
Monday: Back Squat
Tuesday: Push Press
Wednesday: Deadlift
Thursday: Open Prep WOD
Friday: Front Squat
Saturday: Long Metcon, Handstand Practice
Sunday: Handstand Push Ups
==============================
20 Rep Back Squat
(Week 4: 79-85% from 5RM)
9-15-21:
Push press, 115/80, Fx: 95/65
Box jumps, 30/24, Fx: 24/20
Toes to bar
compare: 4/17/2015″
