WOD

tuesday 5.22.18


We have partnered up with 511 on route 1 to bring you a 20% discount on in store purchases now until Memorial Day.


Sweat:
run shuttle sprint:
1min on 2 min off
10-20-30-40
x5

12 amrap
15 sit ups
15 kroc rows ea
40 du/ single under
——————–
8 OTM
strict pull-ups

8 OTM
shspu

50 push ups
50 c2b
40 push ups
50 ttb
30 push ups

monday 5.21.18

IMG_2731

Thanks again to everyone that came out to our 8th annual Love’em and Leave’em. Big shout out to all the amazing volunteers, you guys rock.

Back Squat: 80% 3×3

if work sets are above 220+10/ if below +5

6RFT

15 wb (30/20)

10 DL (225/155)

friday 5.18.18

Love’em or Leave’em

Thank you for signing up to judge/volunteer, you guys ROCK.
Because you all are so awesome, we actually had more people volunteer then we need! So, we went with the first who signed up.
If you are unable/unwilling to do the task you are assigned, please email us back ASAP.
Whether you are volunteering or cheering/partying, please park at 181 Central St. It’s the building we run around when we run a lap.

PARKING Volunteers: Please arrive by 7:30am.
JUDGES: Please arrive before 8am. Our briefing will be at 8:15. Please plan to be here until 2PM.

PARKING/FOOD:   Karen, Fabi

PARKING/COFFEE: Kristin

MUSIC: Ryan A.

MC: Kelli

MISC/Special Opps:  Sean O

JUDGES: Tobey, Rachel, Zack, Braden, Arnold, Freddy, Mark, Clinton

________________________________

Cindy

Use a weight vest if you plan on using one during Murph

________________________________

Murph will be May 28th @ 8am and 10am

thursday 5.17.18

Thank you for signing up to judge/volunteer, you guys ROCK.
Because you all are so awesome, we actually had more people volunteer then we need! So, we went with the first who signed up.
If you are unable/unwilling to do the task you are assigned, please email us back ASAP.
Whether you are volunteering or cheering/partying, please park at 181 Central St. It’s the building we run around when we run a lap.

PARKING Volunteers: Please arrive by 7:30am.
JUDGES: Please arrive before 8am. Our briefing will be at 8:15. Please plan to be here until 2PM.

PARKING/FOOD:
Karen
Fabi

PARKING/COFFEE:
Kristin

MUSIC:
Ryan A.

MC:
Kelli

MISC/Special Opps:
Sean O

JUDGES:
Tobey
Rachel
Zack
Braden
Arnold
Freddy
Doug
Mark
Clinton

_________________________________

Front squat: 5×1 @85%

7 amrap

C+J (205/140)

wedneday 5.16.18

Screen Shot 2018-05-07 at 9.20.40 PM

Not to late to sign up for Love’em or Leave’em: Looking for a few more scaled teams. Want to compete and don’t have a partner? Let us know we will match you up.

https://crossfit-route-1.triib.com/events/2018-love-em-or-leave-em

___________________

2 min on :30 off

TTB

KB Swings

Row

Bike

x2

Tuesday 5.15.18

Sweat
OTM 10
odd: strict pull-up +1
even: shspu +1

amrap 15
10 jumping pull ups
20 db snatches
10 burpees
20 SA db bent row (total)

____________________________________________

OTM 10
odd: strict pull-up +1
even: shspu +1

6 amrap
3 muscle ups
6 db snatches (70/50)
9 burpee over db

Monday 5.14.18

32349689_1883775531646727_2312278863087927296_n

Want one of these awesome shirts? Sign up for Love’em or Leav’em or volunteer.

Need someone to compete with? Sign up on front board or let Katie know you are looking for a partner.

Back Squat: 4×3@80%

10-8-6-4-2

FS (135/95)

20-40-60-80-100

DU