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
 

tuesday 4.2.13

IMG 0223

Warm-up:

         3 wall walks

     20 ttb

     5 wall walks

Skill:

           deadlift

Strength:

        deadlift: 5rm

WOD:

         5-10-15-10-5

         deadlift (185/125)

         2x push-ups

Read more: tuesday 4.2.13
 

monday 4.1.13

IMG 0158

Warm-up:

          100 burpees

Skill:

           back flip

Strength:

        none

WOD:

         4 rounds

         1 mile run

         10 pull-ups

Read more: monday 4.1.13
 

friday 3.28.13

IMG 1597 copy

Warm-up:

          3 rounds

          1 rope climb

          1 bear crawl (length of gym)

          

Skill:

           rope climb

Strength:

        lunges: 4x10ea

        clapping push-ups: 4x10

WOD:        

3 rounds (1min each)

RKBS (70/53)

box jump overs (24/20)

V-Ups

rest

Read more: friday 3.28.13
 

thursday 3.28.1

IMG 0224 copy

Warm-up:

          TTB/ C+J

           

 

WOD:

Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

 

wednesday 3.27.13

IMG 2197

Warm-up:

          dynamic

Skill:

           turkish get-up

Strength:

        turkish get-up: 4x3 L+R

        L-Sit: 4x 50% effort

        L-Sit leg lift:4x10 L+R

WOD:

         6 amrap

         double unders

         3 burpees every :30

Read more: wednesday 3.27.13
 

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