WOD

Wednesday 4.26.17

17835136_1481918478499103_7225912138954855243_o

Congrats to Coach Leigha with an amazing 81st finish in the 35-39 Regional Qualifier. That means she is the 81st fittest women in the world in her age group. So proud to see your hard work and dedication pay off. Keep up the great work.

BACK SQUAT: 4×8 Work at 65% of your 1RM Back Squat.

Keep the weight consistent across the work sets. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs. LAST WEEK of cycle

12 amrap

14 db snatch (heavyish)

10 c2b

tuesday 4.25.17

17854655_1480795441944740_5903128656001467969_o

My Crew- Couldn’t have done it without these guys!

5 amrap

side shuffle 50ft

7 sit ups

OTM 12

odd: ttb add 1 rep from last week if you completed last weeks

even: strict press 2 rep @ 90%

8 amrap

35 DU

15 rkbs (70/53)

thursday 4.20.17

THE SPRING FAT LOSS CHALLENGE IS COMING!!!!

Important dates:

FAT LOSS CHALLENGE UPDATE:
KickOff Meeting will be held at CFA!
And on SATURDAY 4.29!!
All participants are invited to an Endurance Community WOD at 9am, then meeting is from 10-11!
Please continue to email me at katie@crossfitroute1.com to RSVP!!

BUY IN FOR CHALLENGE IS STILL $50!!

RTE1: Measurements on Friday 4.28 or Monday 5.1.
CFA: Measurements on Wed 5.3.
RIVER WORKS: You are on RTE1 team. Measurements at 12:30 or 4:30 on 5.2 at 29zz.
*KickOff meeting will be on FB Live if you ABSOLUTELY cannot attend*
Challenge ENDS 5.24/25/26 (CFA/RW/RTE1)

EMAIL KATIE AT KATIE@CROSSFITROUTE1.COM TO RESERVE TODAY!!!

17883531_1490421267648824_7208689100389263271_n

bent over BB row: 4×7

triple broad jump: 4×1

weighted db sit ups: 4×15

FT 100 push ups (hand release)

otm 7 sit ups (starts w/ sit-ups)

wednesday 4.18.17

17879869_1481895401834744_1806197257371259594_o

Dr. Prep Course deep in thought!

ohs mobility

BACK SQUAT: 4×8 Work at 65% of your 1RM Back Squat.

Keep the weight consistent across the work sets. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs.

Nancy

5 Rounds:

400m Run

15 Overhead Squat (95l/65)

20 min cap

tuesday 4.18.17

17761210_1481913535166264_2918557338088259146_o

coaches choice

OTM 12

odd: ttb skill pick a number you can hit and improve on next week add 1 rep from last week

even: strict press 2 rep @ 90%

3 rounds (3 amrap 3 min rest)

12 rkbs (70/53)

8 c2b

c2b/pull-ups/ring rows fast unbroken. start each amrap w/ rkbs