WOD

wednesday 6.21.17

coaches choice

S.A. DB press: 2sec up 2 sec down no bounce at bottom: 4×8

hollow rocks: 4×15

FT

50 hang cleans

OTM2 front squats (starts with fs)

time cap 10 min

Same weight as last week unless you did two sets unbroken last week add 5#

Three sets unbroken add 10#

tuesday 6.20.17

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coaches choice +

three rounds

double KBOH carries will bell down 40ft each arm

squat hold 1 min

death by strict pull-up:

If you used a band for test use same one for this

-when you fail continue with only 1 or 2 reps per min until everyone has died

assbike : 3x :30 max cal 4min rest

 

monday 6.19.17

coaches choice

PAUSE BACK SQUAT: 4×3

no bounce/ 3 sec pause 75% 1rm if you did it last week add 5#

100 Double Unders

50 Strict Handstand Push-ups

50 Handstand Push-ups

100 Double Unders

12 min cap

kipping/ kneeling db strict press + kneeling push press

Use to get better/ stronger with this one

Tuesday 6.13.17

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Hey CrossFit RTE 1! Help me fundraise and run a 9K across Home Base at Fenway Park!

I’m fundraising to support clinical treatment for post 9/11 veterans and their families through the Home Base organization in partnership with the Red Sox Foundation and Mass General and I would love your help!

I need to raise $750 by July 14th (race day is July 15th) but my goal is to go above and beyond that.

There are 2 ways you can help support:

1. Donate online here:  http://bit.ly/2rIqDyN

This is my personal fundraising page, you’ll know it’s me from the ridiculous picture 😉

2. Cash donations in the jar by the iPad at CrossFit RTE 1.

Any amount helps and goes to the treatment, travel, childcare, and other costs involved in giving these veterans and their families the care they need.

Thank you guys so much!

Xoxo, Abby Curran

coaches choice + waiters carries will bell up

40ft each arm x3

squat hold 1 min

20 rep max:S2OH

3 rounds

8 hang cleans ( +10 from last week)

12 box jump overs (24/20)

16 kbs (70/53)

monday 6.12.17

A message from Abby,

Hey CrossFit RTE 1! Help me fundraise and run a 9K across Home Base at Fenway Park!

I’m fundraising to support clinical treatment for post 9/11 veterans and their families through the Home Base organization in partnership with the Red Sox Foundation and Mass General and I would love your help!

I need to raise $750 by July 14th (race day is July 15th) but my goal is to go above and beyond that.

There are 2 ways you can help support:

1. Donate online here:  http://bit.ly/2rIqDyN

This is my personal fundraising page, you’ll know it’s me from the ridiculous picture 😉

2. Cash donations in the jar by the iPad at CrossFit RTE 1.

Any amount helps and goes to the treatment, travel, childcare, and other costs involved in giving these veterans and their families the care they need.

Thank you guys so much!

Xoxo, Abby Curran

Warm-up
dynamic
calf mob
hip mob
+
assister GHR: 4×5
side plank 3x:30 each
Back Squat (4×3)
PAUSE BACK SQUAT: 4×3
no bounce/ quick pause
75% 1rm if you did it last week add 5#

10 amrap
7 DL (225/155)
7 burpee bar hops
then
3 amrap
push ups (not hr)