“friday 6.14.13”705353 505998829465529 420499649 o

Storman Norman will be in Saturday morning with his camera!

Warm-up:

          2x handstand hold :30/ 8 kipping pull-ups + 2 strict

Skill:

           hspu

Strength:

        pull-up: 3rm strict

        hspu:4xME

WOD:

         3 round

         20 ttb

         15 box jumps (30/24)

         5 wall walks

Read more: friday 6.14.13
 

“thursday 6.13.13”945353 259226280888285 25199574 n

 Photo bomb!

Warm-up:

          4x 5 kb swings 5 burpees

Skill:

          focus on pace

Strength:

        10 otm
        odd: 12 hr push-ups

        even: 12 rkb swings

WOD:

         3 rounds (3on 1off)

         16 grasshopers each side (demo)

         16 sdhp kb (53/35)

         8 burpees

        

Read more: thursday 6.13.13
 

“wednesday 6.12.13”393086 259226224221624 1930486369 n

Warm-up:

          2x 10 broad jumps (6/4) 10 vertical jumps

Skill:

           power snatch

Strength:

        power snatch: 1rm

        L-Sit: 4xME

        rev band fly's: 4x20

WOD:

         DEATH BY POWER SNATCH

         75% of 1rm

Read more: wednesday 6.12.13
 

“tuesday 6.11.13”944600 259226137554966 1894686693 n

Sisters getting after it together.

Please who ever has been tossing there gum out the garage door 

please STOP! Dont be so lazy that you can't walk it over to the trash.

Warm-up:

          2x 10 back squats 10 push presses w/ bar

Skill:

           double unders/p.press

Strength:

        1)push press: 4x6 @75%

        2)back squat: 4x6@75%

WOD:

         4 rounds

         20 wall ball

         60 double unders

Read more: tuesday 6.11.13
 

“monday 6.10.13” 1000059 503489209706055 794695688 n

 Our very own Mike D hanging with the 2 time champ at the Central East Regionals.


Warm-up:

          2x 10 ring rows (false grip) 10 power cleans w/ bar (working on contact)

Skill:

           Power clean (demo: power clean)

Strength:

        1)pull-ups: 3x ME

        2)power clean:1rm (if you have 1rm with in 2 months then do 5xme pull-ups)

       

WOD:

         4 amrap

         1 run to shed and back

         then ME PC @ 80%

      

Read more: monday 6.10.13
 

“friday 6.7.13”

Its go time! My Cuz is getting hitched! CrossFit Route 1 wishes you guys a lifetime of happiness!

48033 10201080486874447 1859629403 n

Warm-up:

          10 box jumps (step down) 5 pull-ups x3

Skill:

           DL/ MU

Strength:

        deadlift: 4x6 @80%

WOD:

         1-2-3-4-5-6-7..

         muscle-up or scaled (1 pull-up,1 dip per muscle up as strict as possible)

         2-4-6-8-10-12-14...

         dl (225/155)

Read more: friday 6.7.13
 

“thursday 6.6.13”428722 260671300743783 1014502195 n

 J* not impressed!

Warm-up:

          handstand hold :20 band rdl 15 x3

Skill:

           hspu: demo (hspu)

Strength:

        Press: 4x8 65-75%

        rkb swing: 4x20 unbroken (70/53)

WOD:

         21-15-9

         hspu

         slam ball

         push-ups

Read more: thursday 6.6.13
 

“wednesday 6.5.13”525385 258798914264355 1830674251 n

Warm-up:

          2x 10 front squat (50/35) 8 broaqd jumps (6/4)

Skill:

           squat clean work

Strength:

        1)front squat: 4x2 @90%

        2)lunges: 4x8 each

WOD:

         4 rounds

         20 med ball squat clean (50/35)

         20 burpee

Read more: wednesday 6.5.13
 

“tuesday 6.4.13”941537 258798797597700 244710528 n

Warm-up:

          3x 10 sit-ups 20 rev band fly's

Skill:

           snatch

Strength:

        L-sit:4xME

        Y-T-I's: 4x15 total

WOD:

         12 amrap

         40 pull-ups (demo kipping pull-ups)(demo: CFRTE1 doing death by pull-up)

         40 bb snatches (115/85)(demo: power snatch)(long demo but good)

Read more: tuesday 6.4.13
 

“monday 6.3.13”

576798 500756453312664 1219873427 n

I will be programming extra work in the comments section below. This would be for an individual

looking to do a little bit more than just the class programing. This can be done before the

9am, 12pm and the 5pm classes.  It can also be done after the 6am, 9am and 12pm classes.

Warm-up:

          3x 10 air squats 18 push-ups 20 double unders

Skill:

           bench press

Strength:

       1)back squat: 4x8 @65%

        then      

       2)bench press: 4x8

WOD:

         10 otm

         odd: ME double unders

         even: 12 burpees

Read more: monday 6.3.13
 

Page 23 of 54

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