“tuesday 1.28.14”

IMG 3214

Warm-up:

          mobility

Skill:

           double unders

Strength:

        back squat: 5x5 ascending 

WOD:

         5 amrap

         5 f. squats (135/95)

         25 du

rest 5 min

         5 amrap

         5 f. squats (135/95)

         10 box jumps (24/20)

Read more: tuesday 1.28.14
 

“monday 1.27.14”

IMG 3194

Warm-up:

          dynamic

Skill:

           ring rows

Strength:

        strict press: 5rm 

WOD:

         12 amrap

         25 sit-ups

         25 push-ups

         25 ring rows

         25 burpees

Read more: monday 1.27.14
 

“friday 1.24.14”

1491624 386618934815685_1504069925_n

Warm-up:

          dynamic

Skill:

           deadlift

Strength:

        bench press: 8x1

        ring rows: 3x10

WOD:

         10-8-6-4-2 dl (315/225)

         50-40-30-20-10 hr push ups

Read more: friday 1.24.14
 

“thursday 1.23.14”

Warm-up:

          hip/shoulder mobility

Skill:

           squat snatch

Strength:

        squat snatch: work on movement stay light 

        box jump: 3x10 (36/28)

WOD:

         8 amrap

        7 snatches (95/65)

        7 burpee bar hops

Read more: thursday 1.23.14
 

“wednesday 1.22.14”

Stay tuned for more possible class cancellations!


NO 6am class! 


The Man behind all of CrossFit Route 1's great pictures! Norman Jaillet.

1525286 386619678148944_1483539646_n

Warm-up:

          shoulder mobility

Skill:

           jerk

Strength:

        push jerk: 3rm

        pull-ups: strict 3x8

WOD:

         3 rounds

         12 s2oh (135/95)

         15 pull-ups

Read more: wednesday 1.22.14
 

“tuesday 1.21.14”

1526379 386621528148759_1378026193_n
















Warm-up:

          power clean

Skill:

           power clean

Strength:

        1)back squat: 4x3 ascending

        2)power clean: 2rm tng

WOD:

         4 amrap

         power clean 75% of 2rm

Read more: tuesday 1.21.14
 

“monday 1.20.1”

Regular Schedule tomorrow.

1012055 386619751482270_682808768_n

Warm-up:

          dynamic

Skill:

           wall walk

Strength:

        kb swings: 3x25 unbroken

        wall walks: 15

WOD:

         7 amrap

         burpee to plate (45)

Read more: monday 1.20.14
 

“friday 1.17.13”

1526849 385426768268235_671241515_n

Warm-up:

          2x 20 banded good mornings + :30 hand stand hold on wall + 15 double unders

Skill:

           snatch/dl

Strength:

        deadlift: 5rm 

WOD:

         11.1

         10 amrap

         30 double unders

         15 power snatches (75/55)

Read more: friday 1.17.13
 

“thursday 1.16.14”1521897 383106735166905_1960630602_n_copy

Warm-up:

          dynamic

Skill:

           bench press

Strength:

        bench press: 4x5

        ring row: 4x10

WOD:

         3 rounds (1min each)

           push-ups

         box jumps (24/20)

         burpees

         rest

        

Read more: thursday 1.16.14
 

“wednesday 1.15.14”

1536696 383106238500288_342420493_n

Warm-up:

          dynamic + mobility front rack 

Skill:

           C+J

Strength:

        20 min

        C+J: 1rm

WOD:

         Death by Clean+Jerk 

         @70% of 1rm

Read more: wednesday 1.15.14
 

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