WOD / Events – Page 707 – CrossFit Route 7

21

Sep

Tuesday, September 22, 2015

September 21, 2015

How could we forget to welcome a new bundle of fitness to our family. Say hello to Katelyn Clara Lee, Congratulations Adam and Stacey!!!

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door. For more info click here.

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10 minute EMOM of:
Even: 1 Squat Clean + 9 Front (Rx 135/95) (Fx 115/80)
Odd: 15-20 Toes 2 bar

5 minutes Rest.

AMRAP10 of:
1 Hang Clean (Rx 115/85)(fx 95/65)
1 Burpee
1Thruster (115/85)(95/65)
2 Hang Cleans (Rx 115/85)(fx 95/65)
2 Burpees
2 Thruster (115/85)(95/65).
3 Hang Cleans (Rx 115/85)(fx 95/65)
3 Burpees
3 Thrusters (115/85)(95/65)
Continue climbing until AMRAP ends

20

Sep

Monday, September 21, 2015

September 20, 2015

Dr. Justin Bryant and Dr. Bill Kempe from Airrosti will be hosting a shoulder mobility seminar on September 21^st at CrossFit Rt. 7 and Ballston CrossFit, respectively. The course will be held from 6:15 – 6:45. During this 30 minute seminar you will learn how to improve flexibility in the thoracic spine and shoulders to create better positioning for the front rack and overhead positions. If you struggle with snatches, thrusters, cleans or front squats, this is for you!

Also – these guys are soft tissue specialists. If you are dealing with any issues, they now take Aetna and it’s only a small co-pay, I encourage you to chat with them after the seminar!

Drop ins are welcome!!! Please tell your friends that may have some issues. $15 Cash and they can do the WOD after the clinic.

Please Read and Sign the following if you plan on attended. https://go.airrosti.com/scheduler/event/3UY3N8DSVMW

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12 Min EMOM of:
2 Power Snatch+2 OH Lunge+3 OHS
(suggested weights M:135-95 F:95-65)
*should be able to get through complex without dropping weight

AMRAP 10:
30 DUs (Rx Miss start over at 0)
15 Weighted abmat sit-ups (25/15)
10 hand release push ups

18

Sep

Saturday, September 19, 2015

September 18, 2015

Partner WOD from the AM/PM Throwdown
Buy in: 50 wall balls (both athletes work at the same time)
21-15-9 (one athlete working at a time)
Deadlifts (255/165)
Burpees over your partner (partner holds hand plank)
(if athlete can’t jump over partner’s back, jump over the legs twice!)
Cash out: 50 pull-ups (both athletes work at the same time)Finisher: Turkish Get-ups

17

Sep

Friday, September 18, 2015

September 17, 2015

Come out to Ballston Crossfit on Friday September 18th at 6:30pm to get in some *Reps for Vets*!! No experience required, bring friends, family and supporters! WOD starts at 7pm. Rachel Engler, BCF member, is one of 25 finalists competing to represent female Veterans as Ms. Veteran America 2015. The Ms. Veteran America competition highlights more than the strength, courage, and sacrifice of our nation’s military women, it also highlights the woman beyond the uniform and the needs of female veterans.

Proceeds from *Reps for Vets* will provide assistance and housing for homeless female veterans and their children, through Final Salute, Inc whose sole mission is to assist and prevent female veteran homelessness. There are an estimated 55,000 homeless women Veterans in the United States on any given day…

http://www.finalsaluteinc.org/

If you would like to get to know Rachel, her passions and advocacies, as well as follow her Ms. Veteran America journey www.facebook.com/RachelE4MVA2015

or Twitter @RachelE4MVA2015

Can’t attend!? Donations can also be made at: www.crowdrise.com/MVA2015RachelE

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For Time:

1000m Row
50 Toes to Bar
750m Row
35 Toes to Bar
500m Row
20 Toes to Bar

Finisher: EMOTM 10: 2 Back Squats

16

Sep

Thursday, September 17, 2015

September 16, 2015

Come out to Ballston Crossfit on Friday September 18th at 6:30pm to get in some *Reps for Vets*!! No experience required, bring friends, family and supporters! WOD starts at 7pm. Rachel Engler, BCF member, is one of 25 finalists competing to represent female Veterans as Ms. Veteran America 2015. The Ms. Veteran America competition highlights more than the strength, courage, and sacrifice of our nation’s military women, it also highlights the woman beyond the uniform and the needs of female veterans.