“wednesday 5.28.14”

NO NOON or 4pm CLASS FRIDAY

 

Warm-up:

          coaches choice

Skill:

           bentch press/ rowing

Strength:

bench press: 3x5

db weighted chin-ups:5x1 

WOD:

5 minutes

300m row

30 wb (20/14)

M.E. burpees 

 

 

 

 

Read more: wednesday 5.28.14
 

“tuesday 5.27.13”

 

Warm-up:

          hs hold :20 + 20 banded good mornings + 8 tuck jumps x2

Skill:

           V-Ups

Strength:

OTM 12

10 V-Ups (odd)

10 BJ (30/24) (even)

WOD:

150 rkb swings (70/53) (NO CHALK)

(2 wall walks everytime you stop) 

 

 

 

 

Read more: tuesday 5.27.13
 

“monday 5.26.14”

 

 

WOD:

         "Murph"

1 mile run

100 pull-ups

200 push-ups

300 squats

 

 

 

 

Read more: monday 5.26.14
 

“friday 5.23.14”

 

Memorial Day Weekend Schedule:

FRI+SAT regular schedule 

Sunday open gym no YOGA

Monday: 9am only

 

Warm-up:

          coaches choice

Skill:

           deadlift

Strength:

deadlift: 3x5@70%  of 1rm

weighted sit-ups: 3x20  

WOD:

death by pull-ups

 

 

 

 

 

Read more: friday 5.23.14
 

“thursday 5.21.14”

 

Warm-up:

          dynamic + shoulder mobility

Skill:

           push jerk

Strength:

        push press x 2+push jerk: build to heavy complex 

Fitness Strength:

press: 3x3

push press: 3x3

WOD:

21-15-9-6-3


Strict handstand push-ups/kipping/db press

front squats (195/135)
Burpees 

Fitness WOD:

21-15-9

Db s2oh

front squat (50% of 1rm)

burpee

 

 

 

 

Read more: thursday 5.21.14
 

“wednesday 5.21.14”

 

Warm-up:

          200m run+ 5 burpeesx2

Skill:

           wall walks

Strength:

12 otm

odd: ME L-sit

even: 3 wall walks

WOD:

3 Rounds 

250m row

10 burpees

200m run

rest 3-5min

 

 

 

 

Read more: wednesday 5.21.14
 

“Tuesday 5.20.14"

30 DAY FAT-LOSS CHALLENGE TIMEEE!

It was a very cold winter, and, should you feel like you have a little extra blubber to lose, we have just the answer. We are also going to be providing you with all the tools and benchmarks to ensure success. Here’s the scoop:

1.    Kickoff Meeting on Sunday MAY 25th at 9:30am. We will discuss specifics of the challenge and offer tips for success.

2.    From Tuesday the 27th thru Friday the 30th, all participants must meet with Katie B to be measured (using a bodyfat skinfold caliper) and to discuss nutrition plans for the challenge.

3.    Challenge officially begins on Monday, June 2nd, and ends on Monday, June 30th.

4.    Cost is $30 (just about a buck/day) to participate, and the winner (highest %BF lost, NOT body weight) will receive a free month of membership!

5.    This is not a Paleo/Advocare challenge, but you are welcome to use either/both. Visit www.paleopowermeals.com for easy and delicious Paleo meals, and ask Chris for any Advocare needs.

6.    For that extra boost, we will ask that all participants come in for a WOD at least four times a week throughout the challenge. Additionally, Katie will be running “Endurance WODs” during Open Gym every Sunday (9am).

7.    On June 15th (Father’s Day!), CrossFit Route 1 will be participating in the Melrose Fire 5k and Kids’ Fun Run, and we ask that all Fat-Loss Challenge participants join us (any other members as well). We will have two teams again Team Riz and Team K-BO.

That’s it for now! See Katie with any questions, and we can’t wait to see you all at the Kickoff Meeting on the 25th.

 

Warm-up:

          8burpees/12 air squats x2

Skill:

          kbs

Strength:

        pull-ups: 5x5 strict

        ring dips: 3x8

 

Fitness:

ring rows: 5x15

bench dips:3xME

 

WOD:

 

4 rounds

15 push ups

15 box jumps (30/24)games standard 

15 unbroken rkbs (70/53)

 

Fitness:

WOD:

6 rounds 

8 pushups

8 box jumps (24/20)feet on box

8 rkbs (53/35)

 

 

         

 

 

 

 

Read more: Tuesday 5.20.14
 

“monday 5.19.14”

 

30 DAY FAT-LOSS CHALLENGE TIMEEE!

It was a very cold winter, and, should you feel like you have a little extra blubber to lose, we have just the answer. We are also going to be providing you with all the tools and benchmarks to ensure success. Here’s the scoop:

1.    Kickoff Meeting on Sunday MAY 25th at 9:30am. We will discuss specifics of the challenge and offer tips for success.

2.    From Tuesday the 27th thru Friday the 30th, all participants must meet with Katie B to be measured (using a bodyfat skinfold caliper) and to discuss nutrition plans for the challenge.

3.    Challenge officially begins on Monday, June 2nd, and ends on Monday, June 30th.

4.    Cost is $30 (just about a buck/day) to participate, and the winner (highest %BF lost, NOT body weight) will receive a free month of membership!

5.    This is not a Paleo/Advocare challenge, but you are welcome to use either/both. Visit www.paleopowermeals.com for easy and delicious Paleo meals, and ask Chris for any Advocare needs.

6.    For that extra boost, we will ask that all participants come in for a WOD at least four times a week throughout the challenge. Additionally, Katie will be running “Endurance WODs” during Open Gym every Sunday (9am).

7.    On June 15th (Father’s Day!), CrossFit Route 1 will be participating in the Melrose Fire 5k and Kids’ Fun Run, and we ask that all Fat-Loss Challenge participants join us (any other members as well). We will have two teams again Team Riz and Team K-BO.

That’s it for now! See Katie with any questions, and we can’t wait to see you all at the Kickoff Meeting on the 25th.

Warm-up:

          shoulder + hip mobility

Skill:

           clean+jerk

Strength:

        back squat: 3x10@73% (up last set if you can)

WOD:

         "Grace"

 

 

 

 

Read more: monday 5.19.14
 

“friday 5.16.14”

 

Warm-up:

          dynamic

Skill:

           db snatch/ snatch

Strength:

snatch: 3x1.1.1 (4 fails=done)

 

WOD:

9-15-21

snatch (115/80)

pull-ups

-------------------------------------

 

Fitness 9am

Strength:

 

12 OTM

 

8 db snatches (odd)

 

4 wall walks (even)

 

WOD:

9-15-21

front squat

s2oh 

 

 

 

 

 

 

Read more: friday 5.16.14
 

“thursday 5.15.14”

 

Warm-up:

          dynamic

Skill:

           tgu

Strength:

        turkish get ups: 4x3

        broad jump: 5x1 

WOD:

         40-30-20-10

        rkb swings

        double unders x2 

 

 

 

 

Read more: thursday 5.15.14
 

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