Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!

As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!

– Wednesday 7:30-8:30pm
– Thursday 7:30-8:30pm
– Saturday 11am-12:30pm

These will be run like Open Gym / our Open Make-Up days, where we will do a very brief overview of the workout, then coordinate 2-3 heats of athletes and judges. Show up ready to roll (warm-up beforehand)!

Strength
Every 2:30, 6 Sets
4 Back Squat
1-3) 30X-Tempo – 70-75%
4-6) No Tempo – 75-80%
*30X-Tempo: 3s down

Superset Accessory (3+ out of 6)
10/10 Side Lying Shoulder Flexion

Conditioning
3 Rounds of :50 on/:10 off
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 20/15)
2) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
3) AMRAP Toes to Bar
4) Rest
5) Rest
*Score is total Toes to Bar

Strength
Every 2:00, 3 Rounds
1) 100’/100′ Single Dumbbell Overhead Carry
2) 20 Alternating Single Dumbbell Row in High Plank
3) 10/10 Half Kneeling Palloff Press

Conditioning
AMRAP 9
6 50′ Shuttle Runs
9 Burpees Over Dumbbell
12 Single Dumbbell Shoulder to Overhead (FX: 50/35) (FX: 35/20) (RX+: 70/50)

Squad WOD
AMRAP 24 – w/ Partner, Alternate Movements
12/9 Calorie Row (FX: 9/7)
8 Wall Balls (20/14)
4 Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)
2 Wall Walks (FX: 1)
1 Rope Climb (RX+: 50/50 Legless)
*Every 4:00, starting at 0:00, 200m Team Run

Strength
Every 2:00, 3 Rounds
1) 16 Back Rack Reverse Lunge (40-50% 1RM Back Squat)
2) 100′ Sandbag Bear Hug Carry

Conditioning
6 Rounds of :30 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Ski
4) Rest
*Score is total Calories

Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Dumbbell Bench Press
2) 6-8 Tempo Banded Wide Grip Strict Pull-Ups
3) 10 Rear Delt Ring Rows
*3s down, 1s pause at chest/hang

Conditioning
For Time:
500/400m Row (FX: 400/300m)
30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)
250/200m Row (FX: 200/150m)
15 Burpee Pull-Ups (FX: 10) (RX+: Burpee Chest to Bar Pull-Ups)
*12:00 Cap