“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
 

“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”

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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
 

“friday 5.31.13946186 260671740743739 58107199 n

Warm-up:

          2 rounds

       10 ring rows

       10 ring dips

         

Skill:

           muscle-ups

Strength:

        otm 12

        odd: ME RKB swings (70/53)

        even: ME goblet squats (70/53)

WOD:

         3 rounds

         7 muscle ups

         21 burpees

Read more: friday 5.31.13
 

thursday 5.30.13 

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Warm-up:

          400m run

Skill:

           levers

Strength:

        levers: 4x3

        reverse band flys: 4x20

WOD:

         15 amrap

         400m run

         15 v-ups

         4 wall walks

Read more: thursday 5.30.13
 

wednesday 5.29.13945866 258799410930972 1321093897 n-1

Warm-up:

          5 squat cleans 5 tuck jumps x3

Skill:

           squat clean

Strength:

        front squat: 5rm

        pull-up: 2x ME

WOD:

         5 amrap

         2-4-6-8-10-12-14...

         squat clean(155/105)(demo video squat clean)

         burpee

Read more: wednesday 5.29.13
 

tuesday 5.28.13392983 258799980930915 859421083 n

Warm-up:

 8 strict presses

10 push presses

12 push jerks

Skill:

           push jerk

Strength:

        press/push press/push jerk:1rm

WOD:

         5 rounds

         5 s2o (185/135)

         8 burpee bar hops

Read more: tuesday 5.28.13
 

monday 5.27.13

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THURSDAY 050818

class times will be 8am and 9am.




"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

Read more: monday 5.27.13
 

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