We have Core Flex tonight at 5:45 PM! Sign up on ZenPlanner!
Hero WOD “Blake”
4 Rounds for Time:
100′ Overhead Plate Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push-Ups
Optional Finisher
1:00/1:00 Crossbody Banded Shoulder Stretch
1:00/1:00 Lacrosse Ball Mash Shoulders
1:00-2:00 Foam Roll Calves
Strength
Every 2:30, 6 Sets
1-3) 3 Hang Power Clean (70-75% of 1RM CJ)
4-6) 2 Hang Power Clean (75-80%)
*Hold onto bar between reps
Conditioning
3 Rounds for Time:
200m Run
12 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
60 Double Unders (FX: 48)
*12:00 Cap
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)!
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Hang Clean | |
| Wednesday | Hero WOD “Blake” | 5:45 PM – Core Flex |
| Thursday | Deadlift | |
| Friday | Strict Press | |
| Saturday | Squad WOD | 9am/10am – Daniela S. Baby WOD! |
| Sunday | Unilateral Lower Body | 8am – Power Yoga |
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
