“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
 

“monday 3.17.14”1958013 10152633310869129_1111131194_n

Warm-up:

          2 wall walks + 5 tuck jumps + 15 rev band fly x2

Skill:

           push jerk

Strength:

        push jerk: 5x4

        bb bent row: 5x5 2sec hold at top

WOD:

         7 amrap

         10 push jerks (155/105)

         10 burpees bar hops

rest 1min

         100 double unders

         

         

Read more: monday 3.17.14
 

“friday 3.14.14”

Warm-up:

         dynamic + calf and hamstring mobility

Skill:

           deadlift

WOD:

         Open 14.3

Read more: Friday 3.14.14
 

“thursday 3.13.14”

 

IMG 3147

Warm-up:

          20 rev band flys + 10 ring rows + 10 push-ups x3

Skill:

           Skill Set

Strength:

chin-ups: 3xME        

bounding:5x5 (start low and build) be quick of the ground, no pause

WOD:

         4 rounds

         20 rkbs (70/53)

         20 BW lunges (total)

         15 sit-ups

         

 

 

 

 

Read more: thursday 3.13.14
 

“wednesday 3.12.14”

So proud of our CrossFit Route 1 athletes, you guys have been putting so 110% on all the open wods. Keep up the hard work we still have three more to crush.

Warm-up:

          dynamic

Skill:

           double unders/rope climb

Strength:

        back squat: 4x8 @ 65%

        rope climb: 3x2 or practice

WOD:

         5 amrap

        ME wall ball every 10 do 5 burpees

rest 5 min

         5 amrap

         ME double unders every 50 do 5 burpees

Read more: wednesday 3.12.14
 

“tuesday 3.11.14”

1896983 10152633311094129_1916382619_n















Warm-up:

          mobility

Skill:

           snatch

Strength:

        power snatch: build to heavy 1

WOD:

         OTM 10

         2 snatches at 75% then min 11 ME reps

Read more: tuesday 3.11.14
 

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