“thursday 11.21.13”IMG 2658

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

on Sunday at 10:30am-11:30pm @ CFRTE1. We encourage you to come show your support and cheer on our team! 


Warm-up:

          10 air squats/ 10 face pulls/ 5 tuck jumps x 2

Skill:

           wall ball

Strength:

        ring rows: 5x5 w/ 5sec hold at top

        strict pull-ups: 5x3

WOD:

         4 rounds

         15 c2b

         15 wall balls (20/14)

Read more: thursday 11.21.13
 

“wednesday 11.20.13”IMG 2675

Warm-up:

          shoulder mobility

Skill:

           push jerk

Strength:

        push press: 2rm

        push jerk: 2rm

WOD:

         10 amrap

         10 snatches

         20 lunges

         200m run

Read more: wednesday 11.20.13
 

“Tuesday 11.19.13”

IMG 2485

IMG 0427
















One year ago today, two things happened: Chris started coaching promptly at 6am, and at 7:43am Cruz was born. We are extremely grateful for both of these additions to our family and ironically, they came into our lives on the same day! Nothing tops the welcoming community we have for accepting our not-so-new-now coach Chris and the Cruz. Thank you!

Warm-up:

          19 burpees

Skill:

           double unders

Strength:

        weighted sit-ups: 4x10

        strict TTB: 3x8

WOD:

         3 rounds (1 min ea)

         KB swings (53/35)

         burpees

         box jumps (30/24)

         rest

Read more: Tuesday 11.19.13
 

“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
 

Page 27 of 70

<< Start < Prev 22 23 24 25 26 27 28 29 30 31 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