monday 061112

Skill:

           kb bench row

Strength:

        kb bench row: 4x10

        weight push-ups: 4x8

WOD:

         3 rounds

         200m run

         25 pull-ups

         15 push-ups


Read more: monday 061112
 

friday 060812

bun ovenSkill:

           front squats

Strength:

        front squats: 3rm

WOD:

         The T-Rex

         9 amrap

         11 front squats (95/65)

         15 russian KB swings (53/35)

         12 sit-ups

Read more: friday 060812
 

thursday 060712

IMG 1039Skill:

           hollow holds

Strength:

        4 x :30 hollow holds

        4 x :30 arch body holds

        3 x ME handstand hold (max 1min)

WOD:

         15 muscle ups F.T.

 

         or


         30 pull-ups

         30 ring dips


Read more: thursday 060712
 

wednesday 060612

IMG 0960Skill:

           double unders

Strength:

        press: 10rm  

WOD:

         5 rounds OTM

         8 push press (135/95)

         double unders

         (score is number of dubs)

Read more: wednesday 060612
 

tuesday 060512

IMG 0974Skill:

           back squat

Strength:

        back squat: 5rm 

WOD:

         3 rounds (1 min each)

        wall ball

        burpees

        box jump (24/20)

        rest

Read more: tuesday 060512
 

monday 060412

IMG 0799Skill:

            power snatch

Strength:

        power snatch: 1rm 

WOD:

         "Isabel" 

             "Isabel video" 


To Jared, the Rte 1 team and all the members of Rte 1,

Thank you!!! Thank you for coming to cheer me on and helping me to achieve my goal. Thank you for pushing me in the gym. Thank you all for being such a wonderful community to be a part of. I am so grateful for your words of encouragement, cheers, and support. You are all amazing!

 Thanks again,

 Alicia

Read more: monday 060412
 

friday 060112

IMG 0993Skill:

           power clean

Strength:

        power clean: 1rm 

WOD:

         15-12-9

         dl (225/155)

         pc (135/95)

Read more: friday 060112
 

thursday 053112

IMG 0991Skill:

           chin ups

Strength:

        4 chin on the minute (10min) 

WOD:

         4 rounds

        10 dips

        20 box jumps

        200 m run

My lil bro and I prior to WOD 1 at the North East Regionals.

Nothing better than competing with your brother! 

Read more: thursday 053112
 

wednesday 053012

IMG 0982Skill:

           grass hopper

Strength:

        front squat: 1rm 

WOD:

         10-9-8-7-6-5-4-3-2-1

         front squat (95/65)

         grass hopper x 2

  A few of our CF RTE 1 fans made the video on the games site! 

Read more: wednesday 053012
 

tuesday 052912

IMG 0865Skill:

           swings

Strength:

        L-Sit: 8 amrap 

WOD:

         4 rounds

         20 swings

         20 burpees

         20 sit-ups

        

Read more: tuesday 052912
 

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