“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
 

“monday  3.9.14”

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Warm-up:

          dynamic + shoulder mobility

Skill:

           squat clean thruster

Strength:

        squat clean thruster: build to heavy 1.1

WOD:

         10 amrap

         8 thrusters (115/80)

         10 ttb

         12 kb swings

Read more: monday 3.9.14
 

“friday 3.7.14”

Warm-up:

          shoulder + hip mobility

Skill:

           ohs

 

WOD:

        

Workout 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

 

Read more: friday 3.7.14
 

“thursday 3.6.14”1528500 386621654815413_552679070_n

Warm-up:

          dynamic

           

Strength:

        ring dips: 3x10

        double unders: 3x50 unbroken

        

WOD:

         4 rounds

         400m run

         15 air squats

         10 burpees

Read more: thursday 3.6.14
 

“wednesday 3.5.14”1780790 406435609500684_1216451355_n

Warm-up:

         20 rev band fly + 3 wall walks x2

Skill:

           push press/push jerk

Strength:

        strict pull-ups: 3xME

        push press: 4x3        

WOD:

         buy-in 20 ttb

         

          4 rounds

         15 c2b

         15 s2o (135/95)

         

         buy-out 20 ttb

         

Read more: wednesday 3.5.14
 

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