friday 4.12.13

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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 

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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

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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

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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

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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

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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

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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

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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

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Warm-up:

          100 burpees

Skill:

           back flip

Strength:

        none

WOD:

         4 rounds

         1 mile run

         10 pull-ups

Read more: monday 4.1.13
 

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