“monday 12.16.13”

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Warm-up:

          hip mobility

Skill:

           power clean

Strength:

        back squat:  (use 90% of 1rm as your 1rm when figuring out %)

             3x70%

             3x80%

             3+x90%

WOD:

         1min ME box jump overs (24/20)

         rest 2 min

         35 power cleans (205/140)

Read more: monday 12.16.13
 

“friday 12.13.13”

IMG 2884

Can you guess which one is an avocado?

Big weekend coming up!

Saturday, Storman-Norman will be filming another CFRTE1 video during the 9AM class.

Sunday, we will be having our second annual Every Day Heroes Challenge, sign up today and bring your Christmas attire!



Warm-up:

          mobility

Skill:

           hang snatch/ deadlift

Strength:

        hang snatch: 2rm 

WOD:

         otm 18

         3 deadlifts (325/225) (odd)

         8 box jumps (24/20) ME burpees (even)

Read more: friday 12.13.13
 

“thursday 12.12.13”

IMG 2810

Warm-up:

          skill work pp+ jerk

Skill:

           push press/ jerk push jerk demo


Strength:

        front squat: 1rm

        p.press (from floor): 3rm

WOD:

         5 rounds

         5 c+j (155/105)

         10 pull-ups

Read more: thursday 12.12.13
 

“wednesday 12.11.12”

IMG 2872

Big weekend coming up!

Saturday, Storman-Norman will be filming another CFRTE1 video during the 9AM class.

Sunday, we will be having our second annual Every Day Heroes Challenge, sign up today and bring your Christmas attire!

Warm-up:

          dynamic

Skill:

           wall walk

Strength:

        L-sit: 3x me

        ttb:3x me

        weighted plank hold 1 min x 3

WOD:

        4 rounds 1min each

        ring row

        wall walk

        double unders

        rest

Read more: wednesday 12.11.12
 

“tuesday 12.10.13”

IMG 0626_copy_copy

Big weekend coming up!

Saturday, Storman-Norman will be filming another CFRTE1 video during the 9AM class.

Sunday, we will be having our second annual Every Day Heroes Challenge, sign up today and bring your Christmas attire!

sign up here: https://crossfit-route-1.theboxhq.com/events/everyday-heroes


Warm-up:

          mobility + YTI x 8

Skill:

           power snatch

8 min warm-up       

then
OTM 16
3 power snatches @ 75% odd
3 strict pull-ups @ 75% 1rm w/ db
clean up then:
bench press: 4x10

 

 

Read more: tuesday 12.10.13
 

“monday 12.9.13”

IMG 2717

If you have completed week 11 of hatch you can being following the class 
programing fully now. We will be squating 5-7 days a week. I will also be programing extra work for those looking to compete. The time needed to complete the extra work and class will range from 1-2 hrs daily. The extra is not something you can pick and choose. If you choose to do the extra you will need to do it every day for it to be worth it.  The training schedule for competitors will be Monday, double some Tuesdays, off Wednesday, Thursday,Friday, Saturdays and sundays off. There will be some doubles friday and Saturday's.
If you have not finished week 11 of Hatch do not do any squat strength until you are done.

Warm-up:

          mobility + dynamic

Strength:

        

                        Back squat: 5x65% / 5x75% / 5+85% 

                          (use 90% of 1rm as your 1rm when figuring out %) if you do not have a 1 rep max get one


WOD:

         3 rounds (2min on 3min off) 

         8 slam balls (50/35)

         10 box jumps (jump side ways if you can on then over the box and back= 2) (24/20)

         5 burpees

Read more: monday 12.9.13
 

“friday 12.6.13”IMG 2738

 

Warm-up:

          coaches choice 

Skill:

           hspu/ohs

Strength:

        Front squat: 3rm

        1x ME strict hspu on floor

WOD:

         21-15-9

        OHS (115/80)

        hspu (45/25 w/abmat)

Read more: friday 12.6.13
 

“Thursday 12.5.13”

IMG 2809

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This years Christmas Party will be Dec 20th at Julep from 7-10pm. 


Warm-up:

          3x30 face pull + 2x10 tuck jumps

Skill:

           hang power clean

Strength:

        hang power clean:5rm

 

WOD:

         12 amrap

         5 hang clean (135/95)

         10 box jumps (30/24)

         15 deadlifts (135/95)

Read more: Thursday 12.5.13
 

“wednesday 12.4.13”IMG 2424

EVERYDAY HEROES JINGLE JACHALLENGE

CFRTE 1 MEMBERS ONLY

Sunday, December 15th at 9am

Bring your JINGLE BELLSSANTA HATS and your GAME FACE and join us for Route 1's JINGLE JAM to benefit Every Day Heroes

Every Day Heroes was founded by Coach Kendra and her family in honor of her dad, a fallen Saugus firefighter. The organization was created to provide financial and emotional support to firefighters and police and their families in times of crisis or tragedy.All the money raised from this will be going to local families who have lost a loved one in the last year and are in need of financial support. Your participation makes a difference.

Test your fitness and have a ton of fun doing it in the comfort of your own gym! 

It’s the holidays! If you are like us, we're sure every event on your list is centered around food and drinking this holiday season. Why not challenge yourself and join other members of the Route 1 Family in an event that is based on fitness and giving. We guarantee you will have a ton of fun testing your personal fitness AND there is no hangover, guaranteed... maybe just some sore muscles.


There will be a individual scaled and RX division. This is only for Crossfit Route 1 members to participate. We highly encourage you to invite friends and family who want to cheer you on!!

 Scaled Standards

Jumping Pull-Up

Thruster (75/55)

RX Standards

Pull-Ups

Double Unders

Power Clean 135/95, Thruster 95/65


Warm-up:

          mobility + 20 burpees

Skill:

           rkbs

Strength:

        otm 16

        ME:L-Sit odd

        30 double unders

WOD:

         otm 20

         10 push-ups (odd)

         15 rkbs (70/53) (even)

 

Read more: wednesday 12.4.13
 

“tuesday 12.3.13”IMG 2685

Warm-up:

          shoulder mobility then 3x 10 air squats + 8 push-ups 

Skill:

           ring dips

Strength:

        dh pull-ups: 3x10 weighted w/ db

        pendlay row: 4x4

WOD:

         3 rounds

         6 muscle-ups or 10 pull-ups + 10 dips

        10 front squats (165/115)

Read more: tuesday 12.3.13
 

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