“thursday 6.20.13” 

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Warm-up:

          2 rounds: 5 each Y.T.I. / 2 wall walks

Skill:

           double unders

Strength:

        bench press: 1rm

        rev band fly's: 4x20




WOD:

         10 otm

         20 double under then ME Wall Walk

         

Read more: thursday 6.20.13
 

 “wednesday 6.19.13”

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Warm-up:

          squat mobility

Skill:

           hspu

Strength:

        Back squat: 5rm

WOD:

         4 rounds (1 min each)

         200m run

         ME box jumps (24/20)

         ME hspu

         rest

Read more: wednesday 6.19.13
 

“tuesday 6.18.13”740249 190619841082263 1602424432 o-1

Warm-up:

          20 push-ups / 20 sit ups/ 10 push-ups / 10 sit-ups

Skill:

           pull-ups/muscle ups

Strength:

        12 otm

        odd:4 muscle ups or ring rows

        even: 10 diamond push-ups

       

WOD:

         15 pull-ups

         25 kbs or rkb swings

         15 pull-ups

         35 v-ups

         15 pull-ups

         25 kbs or rkb swings

         15 pull-ups

Read more: tuesday 6.18.13
 

“monday 6.17.13”253333 259227177554862 1956458943 n

Warm-up:

          2x 10 h.s cleans, 10 s2o 5 lunges (ea)

Skill:

           hang squat clean/squat clean

Strength:

        hang squat clean/squat clean: 2rm

WOD:

        15 amrap

        every 3 min run to sign and back (115/80)

        20 hang squat cleans

        20 s2o

        20 lunges

       

Read more: monday 6.17.13
 

“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!

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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
 

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