tuesday 4.16.13558977 667434399525 63966256 n

Warm-up:

          400m run

Skill:

           kb swings

Strength:

        12 otm

        odd: 10 pull-ups

        even: 30 double unders

WOD:

         6 rounds

        200m run

        15 rkb swings (70/53)

Read more: tuesday 4.16.13
 

monday 4.15.1311718 10200909394834470 1206370117 n

Warm-up:

          1 round DT (empty bar)

Skill:

           hang clean

Strength:

        back squat: 3rm

WOD:

   DT     

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J.


Read more: monday 4.15.13
 

friday 4.12.13

IMG 0676 copy

Warm-up:

         
      3 rounds
      8 burpees
      8 push-ups

Skill:

           bent over bb row

Strength:

        bent over bb row: 5x8
          wall balls: 4x10 unbroken

WOD:

         7 amrap
         30 double unders
         12 goblet squats

Read more: friday 4.12.13
 

thursday 4.11.13 

IMG 0626

Warm-up:

          2 rounds

       10 power cleans

       5 burpees

       10 super mans

Skill:

           power clean

Strength:

        ring dip: 4x10

        weighted sit ups:4x12

WOD:

        Death by Power Clean (185/125)


Read more: thursday 4.11.13
 

wednesday 4.10.13

IMG 0982 copy

Warm-up:

          20 slam balls

Skill:

           power snatch

Strength:

        shoulder press: 5rm

        v-ups: 5x10

        rev band fly: 4x20

       

WOD:

         5 rounds

        7 power snatches (115/80)

        10 kb swings (70/53)

Read more: wednesday 4.10.13
 

tuesday 4.9.13

IMG 2611 copy

Warm-up:

          2 rounds

       4 box jumps (30/24)

       6 pull-ups (kipping)

       10 air squats

Skill:

           deadlift

Strength:

        deadhang c2b: 5x3 ascending

        deadlift: 5x5 ascending

WOD:

         12 amrap

         400m run

         8 front squats (185/125)

         8 box jumps (30/24)


        

Read more: tuesday 4.9.13
 

monday 4.7.13

CrossFit Route 1 is going to regionals for the third consecutive year! I would like to congratulate all the athletes who participated and work real hard over the past 5 weeks. We have seen some great PR's and some unbelievable scores. 75% of our members signed up for the open and I think everyone took something from the experience. I am very proud of all the athletes, keep up the hard work.

Screen shot 2013-04-07 at 9.29.23 PM

Warm-up:

          w/ bar

           10 pc

        10 strict presses

        10 c+j

Skill:

           HSPU/c+j

Strength:

        10 otm

        8 hspu

        10 ttb

WOD:

         40 burpees

         20 C+J (165/115)


Read more: monday 4.7.13
 

friday 4.5.13

IMG 0173

Warm-up:

          2 rounds

       10 lunges

       10 broad jumps (6/4)

       5 push-ups 

Skill:

           bench press

Strength:

        bench pres: 3rm

      max broad jump   

WOD:

         10 amrap

         15 push-ups

         10 box jumps (30/24)

Read more: friday 4.5.13
 

thursday 4.4.13    

OPEN workout 13.5

IMG 0499

Warm-up:

         

          3 dead hang pull-ups

          3 thrusters (95/65)

          3 kipping pull-ups

          3 thrusters (100/65)

          3 butterfly/kipping pull-ups

          3 thrusters

Skill:

           pull-up/thruster

WOD:

         4 amrap

         15 thrusters (100/65)

         15 c2b

    if you get 90 reps in 4min it becomes an 8 amrap

Read more: thursday 4.4.13
 

wednesday 4.3.13

IMG 0474

Warm-up:

          50 air squats

       15 burpees

          

Skill:

           candle stick

Strength:

        L-sit: 2min

        superman: 4x20

WOD:

         4 rounds :30on :30off

         v-up

         mountain climbers

         candle stick

         jumping jax

Read more: wednesday 4.3.13
 

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