WOD / Events

Strength

E2MOM 10
Push Press
1 – 4: 3@80 – 85%
5: AMRAP @80 – 85%

Conditioning

EMOM 15
1 – 4: 800m Run (Fx: 600m) (Rx+: 1000m)
5: AMRAP Ski Calories

Strength

E2MOM 10

Rx+:
1 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on the way up)

Rx:
1 – 3 Strict Ring Muscle Ups

Fx:
1 – 3 Strict Chest to Bar Pull Ups + 3 – 5 Strict Ring Dips

Scaled:
3 – 5 of Most Difficult Pull Up + 5 – 10 Push Ups

Conditioning

4 Rounds
10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpees
10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)

Strength

E3MOM 15
2 Deadlifts
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%

Conditioning

3 Rounds
80 Double Unders (Fx: 60)
12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)

Happy Thanksgiving!

We are so grateful for our CrossFit Route 7 Family!
Today’s WOD Schedule: 8 AM Open Gym and 9 AM WOD

Conditioning

AMRAP 35
With at Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
20 Sit Ups
5 Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)

Thanksgiving Schedule!

Thursday, November 25th: 8 AM Open Gym, 9 AM WOD
Friday, November 26th: 9 AM and 10 AM WOD

Reserve on ZenPlanner!

Strength

E2MOM 14
Snatch Pull + High Hang Squat Snatch
Sets 1 – 2 @60 – 65%
Sets 3 – 4 @65 – 70%
Set 5 @70 – 75%
Set 6 @75 – 80%
Set 7 @80 – 85%

Percentages based on 1RM snatch.

Conditioning

AMRAP 7
14 Alternating Pistol Squats (Fx: Alternating Reverse Goblet Lunges (24/16))
28 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Conditioning

AMRAP 20
10 Pull Ups
20 Push Ups
400m Run

Post-Conditioning Strength/Skill

5 Rounds
1 Turkish Get Up Each Arm
20 Russian Twists

SAVE THE DATE for our First Annual CFR7 White Elephant Party on Friday, December 17th at 7pm! You can find information about the event here.

Strength

E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%

Conditioning

Every :30 for 5 Rounds
1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: Rest
3: AMRAP Rope Climbs
4: Continue AMRAP Rope Climbs
5: Rest
6: Rest

Strength

Rx:
5 Rounds
10 V-Ups
5 Plank to Pike with feet on Rower Seat
10 Kettlebell Jefferson Curls

Fx:
5 Rounds
10 Tuck-Ups
5 Plank to Pike with feet on Box
10 Kettlebell Jefferson Curls

Conditioning

AMRAP 10
10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
15 American Kettlebell Swings (32/24) (Fx: 24/16)
20/15 Calorie Row (Fx: 15/10)

Conditioning

4 Rounds
200m Run
10 Burpee Box Jump Overs (24/20)
200m Run
10 Strict Handstand Push Ups (Fx: Kipping)
200m Run
10 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar)