“friday 4.4.14”

IMG 3775

Warm-up:

        2x 8 thruster + 8 dl (light weight)

Skill: snatch  

Strength:

        snatch: 8rm power snatch 

WOD:

         21-15-9

         deadlift (225/145)

         thruster (135/95)

Read more: friday 4.4.14
 

“thursday 4.3.14”

IMG 3812

Who is coming with me Sunday?

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:

          dynamic 

Strength:

        weighted sit-ups: 3x20

        supermans: 3x20

        push-ups: 100 (break-up anyway)

WOD:

         8 OTM

         30 double unders M.E. burpees

Read more: thursday 4.3.14
 

“wednesday 4.2.14”

IMG 3815

If you are looking for a comp to do here are two good coming soon.


CrossFit Free - 2014 Spring Annual Kick Off   April 12th

Perfect timing following OPENS. This is a competition for everyone! Two divisions to choose from, scaled and RX. Even those who have qualified for regionals and want to get into the competition mix to kick start their regionals training; join us!

Individual Event; 2nd year running

RX & Scaled - Individual Comp

RX Standards: 
Ground to Overhead (155/103)
Deadlift 275/185
Pullups
Wall Balls to 10' Target
KB Swing 70/53
Box Jump 30/24
Double Unders

Scaled Standards:
ground to overhead 135/83
deadlifts 205/133
KB Swing 53/35
Box jump 24/20

Registration Link 
https://crossfit-free.theboxhq.com/events/crossfit-frees-annual-spring-kick-off

Cash Prizes: $5,000 + in cash prizes for winners of each division. + sponsorship packages and goodies

CrossFit Lando

We are happy to announce the 2nd Annual Summer Solstice Team Showdown. It’s going down Saturday, June 21 starting @ 9:00am.

This event brought 40 teams last year and was a great event had for all. Big $$ for 1st, 2nd, and 3rd place, as well as prize packs from a number of sponsors. Sponsors will be announced as the event gets closer.  This is an all RX team event. Teams are 2 people, 1 guy and 1 girl. The WODs will be for any RX athlete. If you can do “Fran” RX in any capacity, you can do this competition easily.

Sign ups are up and running. Spots will be limited. Get your teams together and let’s get it going!  Sign up here: Summer Solstice Team Showdown Registration


Warm-up:

          2x 20rev band fly + 10 hanging shrugs

Skill:

           power clean

Strength:

        power clean: 5x3

        strict pull-ups: 3xME

WOD:

         7 amrap

         7 power clean (155/105)

         10 c2b pull-ups

Read more: wednesday 4.2.14
 

“tuesday 4.1.14”

1974166 426933154117596_265073552_o

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:

          dynamic

Skill:

           push jerk

Strength:

        push jerk: 5x3

        bounding: 4x4

WOD:

25 amrap        

3-6-9-12-15-18...

s2oh (135/95)

box jump (30/24)

Read more: tuesday 4.1.14
 

“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
 

Page 15 of 67

<< Start < Prev 10 11 12 13 14 15 16 17 18 19 Next > End >>

ATHLETE PERFORMANCE

Get the best in CrossFit performance gear at the CrossFit Store

BKAthletics

CrossFit Login



Like Us On FaceBook

Our Friends

You are here:   HomeTHE WOD

Contact Us