“monday 11.18.13”photo-1

Warm-up:

          mobility- front rack + squat

Skill:

           hang squat clean/ squat clean/power clean

Strength:

        10min to establish a 2 rep max hang squat clean tng

        

WOD:

         a] 2 amrap

            Hang squat cleans (use 70% of 2 rep)

           rest 3 min

         b] 15-12-9

             power clean (115/80)

             ring dips

Read more: monday 11.18.13
 

“friday 11.15.13”IMG 0029

This year, Crossfit Route 1 is joining Crossfit Free in a CrossFit league. The league consists of both RX and Scaled Teams.

Different boxes from across the area are competing against each other weekly, with a championship at the end. 

Teams consist of six athletes, 3 men and 3 women. Each week, 2 men and 2 women will complete the posted WOD

based on the strengths that are needed. WOD's are announced on Sunday night, and teams have a week to complete them. 

This week, CFRTE 1's team ( Arnold, Braden, Jason, Leigha, Lissa, and Lizzy) will be competing against Crossfit Wicked

on Sunday at 11:30am-12:30pm. We encourage you to come show your support and cheer on our team! We hope to add

more teams to our roster next season.

Warm-up:

          coaches choice

Skill:

           pendlay row/hspu

Strength:

        bench press: 5x5

        Pendlay row: 5x5

WOD:

         14 amrap

         50 hspu (floor)

         40 kb swing (70/53)

         30 burpee over box  

Read more: friday 11.15.13
 

thursday 11.14.13”

Warm-up:

          Dynamic + shoulder mobility

Skill:

           power snatch/ squat snatch

Strength:

        Snatch: tng 1 power snatch+1 squat snatch 

WOD:

        4 rounds 1min each

        ME power snatch (135/95)

        Rest

        200m run

        Rest

        

         

Read more: thursday 11.14.13
 

“wednesday 11.13.13”

IMG 2294

Warm-up:

          dynamic + mobility 

Skill:

           

Strength:

        OTM 14

        L-Sit: 1 xME  (odd)

        20 total grasshopers (even)

        

WOD:

         12 amrap

         20 total lunges w/slam ball (anyway) (50/35)

         15 burpees

         10 squats w/ slam ball 

         5 burpees

Read more: wednesday 11.13.13
 

“tuesday 11.12.13”IMG 2458

Warm-up:

          10 face pulls w/ band + 10 v-ups + :20 hand stand hold on wall x2

Skill:

           ttb/ s2oh

Strength:

        OTM 12

        10 c2b pull-ups

        40 double unders

WOD:

         5 amrap

        5 s2oh (205/140)

        10 ttb

Read more: tuesday 11.12.13
 

“Veterans Day”

 

WOD:

         Ryan McGhee
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. 


MCGHEE

30 amrap

5 DL (275/190)

13 push ups

9 box jumps (24/20)

Read more: monday 11.11.13
 

“friday 11.8.13”

IMG 2459_copy

















No comp class fri night. Early comp class Sat.

Warm-up:

          coaches choice

Skill:

           double under / db snatch

Strength:

        db snatch: 4x10 total

        ttb: 4x10

WOD:

         8 amrap

        40 double unders

        8 front squats (155/105)

Read more: friday 11.8.13
 

“thursday 11.6.13”

IMG 2530

Warm-up:

          dynamic

Skill:

           Skill Set

Strength:

        strict press: 3rm

        pendlay row: 4x4

WOD:

        

18 Min Time Cap:

21-18-15-12-9-6-3 of:

  • Wall Balls
  • Deadlifts
  • Box Jumps

 

Read more: thursday 11.6.13
 

“wednesday 11.6.13”IMG 2435

Warm-up:

          400m run

Skill:

           kb swing

Strength:

        weighted sit-up: 5x10 (feet locked)

        ghd back extension: 4x10

        

WOD:

        Lurong Original

12m cap

       100 burpees

       100 kb swings

 

Read more: wednesday 11.6.13
 

“11.5.13”IMG 2331

Warm-up:

          snatch mobility

Skill:

           squat snatch

Strength:

        c2b pull-ups:5rm no vests 

        Hang squat snach + Squat snatch

WOD:

         Amanda 

Read more: tuesday 11.5.13
 

Page 25 of 67

<< Start < Prev 20 21 22 23 24 25 26 27 28 29 Next > End >>

ATHLETE PERFORMANCE

Get the best in CrossFit performance gear at the CrossFit Store

BKAthletics

CrossFit Login



Like Us On FaceBook

Our Friends

You are here:   HomeTHE WOD

Contact Us