Take a Shot. See Where You Stand.

  • January 22, 2014
  • By :
Josh
Josh
love em
CrossFit Route 1 is holding their annual Love’ Em or Leave ‘Em, guy and girl partner, competition on Saturday, February 15 at 9:00am.  CFS has had great representation at this competition the last two years and has taken the top spot in addition to another podium spot in both years.  CFR1 runs a great show and the comp is always a good time.  Registration is live, find a partner and sign up here.

Warm-up
10 RDLs
10 Good Mornings
10 Overhead Squats
10 Snatch Balances
10 Inchworms with 3 push-ups
1 minute band stretch on each arm

Oly
Split Jerk
3-3-3-3 @80%
-Working on footwork and speed

Strength
Overhead Squat
2-2-1-1

WOD
3 Rounds
15 C2B Pull-ups
12 Lateral Burpee Box Jumps Overs @ 20″
9 Back Squats (from the ground) @ 225/145#

Rest 5 minutes

200 Double Unders for time

22 Comments

  • Tracy

    01/24/2014 @ 12:46 am

    Split Jerk: 155
    OHS: 155-165-165-175-175
    WOD: 9:26rx
    DU’s: painful 6:40 :/

  • Andrea

    01/24/2014 @ 12:22 am

    Jerks: 165
    Ohs:165
    Wod: 7:08rx
    Dubs: 2:41

    Did class wod and 1000m row

    Done on Thursday

  • Bish

    01/23/2014 @ 3:11 pm

    Worked on push jerks at 215
    No OHS, shoulder still bothering me,
    EMOM 10: 10 alt pistols
    WOD: 7:43

    • Bish

      01/23/2014 @ 3:11 pm

      Dubs 2:30

  • Crowley

    01/23/2014 @ 2:23 pm

    split jerk: 205
    OHS: 215
    WOD: 8:27 @185# – should have done 205

    dubs: 4:01

  • goose

    01/23/2014 @ 11:13 am

    265×3 on the split jerk
    OHS 265 should’ve had 285, didn’t have time to retry.

    8:04 on the WOD

    my legs are officially sore.

  • biscoe

    01/23/2014 @ 3:26 am

    split jerk: 225
    ohs: 185×2, failed 225 then ran outta time
    wod: 10:43 rx
    no dubs due to calf cramping… $hit’s gotta stop!

  • Jules

    01/22/2014 @ 11:47 pm

    Split jerk 120 across
    Ohs 145
    WOD 11:14 RX
    Dubs 3:30

  • Melberg

    01/22/2014 @ 11:07 pm

    Split jerk:225*3
    OHS: 300
    WOD: DNF
    Dubs:3:05

  • Joey

    01/22/2014 @ 10:43 pm

    SJ – 275
    OHS – 285
    WOD (24″ box…don’t have a 20″) – 11:47
    Rested 1 minute…..oops
    6:03…I kept hitting my left foot?????? Really was making me mad.

  • Andrea

    01/22/2014 @ 5:35 pm

    Have school all day so going to be making up this WOD tomorrow… Anyone else?

    • Shane Callaghan

      01/22/2014 @ 8:00 pm

      I’m in..back’s been sore so rolling out tonight..I’ll be there around 6pm

      • Mike Brown

        01/23/2014 @ 12:46 am

        same. diane broke me.

        • Shane Callaghan

          01/23/2014 @ 12:49 am

          Brown do you want to go at 6am tomorrow morning? Andrea, are you up for that?

          • Andrea

            01/23/2014 @ 3:49 am

            ekkkk. no. haha thats a little too early for me!!!

            ill be there for 5PM!!!

          • Andrea

            01/23/2014 @ 3:51 am

            i think i would only be able to complete half the wod at 6am!

          • Mike Brown

            01/23/2014 @ 4:30 am

            6pm

    • Michael McGuire

      01/22/2014 @ 9:03 pm

      I’m also in. I have to work a double tonight, so I won’t be making it in today

      • Andrea

        01/22/2014 @ 9:27 pm

        What time tomorrow?

        • Michael McGuire

          01/22/2014 @ 11:55 pm

          So I actually didn’t have to work that double haha. Ended up going tonight.

          Split jerk-215 across
          OHS- mobility wasn’t there today….up to 185 for 2
          WOD-9:36 rx
          Dubs-6:24

    • Rachel 'Goose'

      01/23/2014 @ 11:56 am

      After work Thursday im doing it.-Rachel

      • Rachel 'Goose'

        01/27/2014 @ 12:15 am

        165/165/7:43 Games

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