“monday 3.31.14”

IMG 3103

Don't forget to put your 14.5 scores in!

A message from Coach Katie B:

With the 2014 CrossFit Open coming to a close (and WARMER WEATHER ARRIVING ANY DAY NOWWWWW), it’s time to get back outside… and yes, RUN again!!! For those of you who A) enjoy running and/or road races, or B) want to learn to enjoy running and/or road races, we have a really great opportunity coming up this weekend:

Sunday, April 6th CrossFit Route 1 is a proud sponsor of the Play it Forward 5K Run & Walk, with donations and race entry proceeds benefiting Project Playground: Horace Mann School in Melrose, MA. Not only are we sponsoring the event, but I will be leading the pre-race warm up, andddd Coach Kat and I are each looking for 3 brave runners to join our respective teams!

So, how can you get involved? Some ideas:

1. Sign up to join MY team!! (Or Kat’s, whatever…)

2. Sign up your own team of 4! A “family” of 4 costs $75 to register.

3. Sign up as an individual. $25 per registration.

4. Come to cheer us on!

**www.hmschoolyard.com for more information

And, because both Kat and I are very competitive, there is more than just bragging rights on the line: the coach with the fastest team (cumulative race times) wins the opportunity to select a costume that the losing coach must wear for one complete day of coaching.

Please do not delay in contacting me or Kat if you want on our teams... there are only 3 spots available on each!

P.S: There will be NO BROGA!

Love, KBo/Bosh/Boshkins/thepinkmambaaa


From all the coaches and staff at CrossFit Route 1, congratulations on a very successful and hard-earned Open season, we are all so proud! Let’s keep the successes coming! 


Also happening on April 6th:

Our friends at CrossFit Florian will be hosting a fundraiser honoring the lives of Firefighter Michael "Dork" Kennedy and Fire Lieutenant Edward Walsh. More information can be found here: http://www.crossfitflorian.com/2014/03/dork/

Warm-up:

          2x 20 lunges + 20 banded good mornings

Skill:

           kb swings

Strength:

        back squat: 5rm

        strict ttb: 4x10

WOD:

         100 kb swings (70/53)

         2 wall walks every minute

Read more: monday 3.31.14
 

“friday 3.27.14”

IMG 0910

Warm-up:

          dynamic + hip and shoulder mobility

 

WOD:

         

Workout 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees


Read more: friday 3.27.14
 

“thursday 3.27.14”IMG 0410

Warm-up:

          dynamic

Skill:

           rowing

Strength:

        L-Sits: 4xME

        burpees: 4x10 ME

        

WOD:

        2 rounds

         500m row

         200m run

         rest 4 min

Read more: thursday 3.27.14
 

“wednesday 3.26.14”

IMG 0023

Warm-up:

          dynamic + shoulder mobility 

Skill:

           snatch

Strength:

        snatch: build to a heavy 2, not PR

WOD:

         Death by Snatch

         75%ish of 2 rep

Read more: wednesday 3.26.14
 

“tuesday 3.25.14”

IMG 2674

Warm-up:

          dynamic

Skill:

           bench press

Strength:

        bench press: 5x5

        pull-ups: 5x5 strict weighted (w/db)

WOD:

         5 rounds

        10 hr push-ups

        15 kbs (70/53)

        10 box jumps

Read more: tuesday 3.25.14
 

“monday 3.24.14”

IMG 3719
















Warm-up:

          3x hs hold :15/ banded good mornings 20 

Skill:

           deadlift

Strength:

        weighted sit-ups: 3x15

        supermans:3x20

WOD:

         Diane

        21-15-9

        DL (225/155)

        HSPU

Read more: monday 3.24.14
 

“friday 3.21.14”IMG 3718

Warm-up:

          dynamic

Skill:

           row /ttb

 

WOD:

         

Workout 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20/10' / 14 lb./9'
30 cleans, 135 / 95 lb.
20 muscle-ups


Read more: friday 3.21.14
 

“thursday 3.19.14”

IMG 3045

Warm-up:

          dynamic

Skill:

           turkish get-ups

Strength:

        db snatch: 4x8ea

        turkish get-up: 3x3

WOD:

         4 rounds

        15 slam balls (50/35)

        20 grasshopers total

        5 wall walks

        

Read more: thursday 3.19.14
 

“wednesday 3.19.14”

IMG 3695

 Coach Z crushing the perfect desk form.

If you are looking for some new fresh gear go to http://www.red-line-gear.com and type in JAREDM15 for a discount.

Warm-up:

          8 vert jumps + 8 broad jumps x3  then shoulder + front rack mobility

Skill:

           hang clean / power clean

Strength:

        power clean + hang clean: 1rm 

WOD:

           5 rounds

          :30 sec on. hang power cleans (155/105)  

          :30 sec off

          :30 sec on. box jumps (24/20) dont need hip extension/ NO step ups. Work on quick jumps.

          :30 sec off

Read more: wednesday 3.19.14
 

“tuesday 3.18.14”

Warm-up:

          dynamic

Skill:

           ttb

Strength:

        back squat: 4x5 @ 70%

        front squat: 4x5 @ 65%

WOD:

         12 amrap

         15 wall ball

         10 ttb

         *at the start of every min 3 burees

Read more: tuesday 3.18.14
 

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