“monday 4.14.14”IMG 3902

Warm-up:

          snatch

Skill:

          snatch

Strength:

        1)front squat: 1rm

        2)back squat: 3x3

WOD:

        10 OTM

        2 snatches (ascending)

Read more: monday 4.14.14
 

“friday 4.11.14”1962049 467981093332015_7591294504776099625_o

Warm-up:

          dynamic

Skill:

           HSPU

Strength:

       1) push press: 5x5

       2)a. hspu 4x12 

          b. rkb swing: 4x25 unbroken 70/53       

WOD:

         3 rounds (3min on 1min off)

         8 v-ups

         8 box jumps(24/20)

         8 ring dips/bent dips no band

         (this should be a 3- three minute sprints, modify accordingly)

         

Read more: friday 4.11.14
 

“thursday 4.10.14”

IMG 3821

Warm-up:

          dynamic

Skill:

           hang squat clean

Strength:

        hang squat clean + squat clean: heavy 1

WOD:

         Death by squat clean @BW

Read more: thursday 4.10.14
 

“wednesday 4.9.14”

IMG 3801

Warm-up:

          dynamic

Skill:

           TGU/DB Snatch

Strength:

        turkish get-ups: 3x3ea

        hollow rock: 4x20        

WOD:

         6 rounds

         200m run

         12 db snatches (total) heavy

Read more: wednesday 4.9.14
 

“tuesday 4.8.14”10014071 467981889998602_195110736672624599_o

Warm-up:

          2x 8 push-ups + 15 rev band flys

Skill:

           double unders

Strength:

        bench press: 5x3

        kruc rows:3x20 

WOD:

         7 amrap

         10 pull-ups

         40 double unders

Read more: tuesday 4.8.14
 

“monday 4.7.14”

IMG 3813

Warm-up:

          dynamic

Skill:

           deadlift/ bs fail

 

WOD:

         CrossFit Total (45 min total)

         Back squat: 1rm

         press: 1rm

         DL:1rm

Read more: monday 4.7.14
 

“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
 

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