“friday 10.24.14”

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Warm-up:

jerk/2 position clean

Skill:

Jerk

Strength:

 

Jerk - max for day; 80% of that(3x1)

2-position clean (floor, mid-thigh) - 65% x 3 sets

 

WOD:

 

4 rounds 

 

7 s2oh (185/135) 

 

10 burpee bar hops

 

 

 

 

 

Read more: friday 10.24.14
 

“thursday 10.23.14”

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I would like to thank Mark for holding down the 6am class yesterday morning. When the coach could not make it, he opened up shop and ran the class.

Warm-up:

coaches choice

Skill:

dragon flys

Strength:

dragon flys: 5x3

 

supermans: 3x15

 

WOD:

20 amrap

 

10 push-ups

 

20 rkbs 70/53

 

40 double unders

 

 

 

 

 

Read more: thursday 10.23.14
 

“wednesday 10.22.14”10687856 854211054603185 3640044853487982069 o

 

Warm-up:

clean and jerk/clean pull/clean deadlift

Skill:

clean and jerk

Strength:

1) Clean & jerk - 75% (3x1)

2) Clean pull - 90% of clean (3x3)

3) Clean deadlift - 100% (of clean) (3x3)

 

WOD:

OTM 16

odd: back squat: 3 @ 75%

even: rest

 

 

 

 

Read more: wednesday 10.22.14
 

“tuesday 10.21.14”10704222 854213414602949 4841546755909550325 o

 

Warm-up:

MOBILITY

Skill:

OHS

Strength:

ohs: 1rm/ mobility 

WOD:

@ 0:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

@ 7:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

@ 14:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

 

 

 

 

Read more: tuesday 10.21.14
 

“monday 10.20.14”

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 No excuse for not being warm when you enter class!

Warm-up:

snatch/snatch pull/ snatch DL

Skill:

snatch/snatch pull/ snatch DL

Strength:

1) Snatch -3x1 @ 77% 

2) Snatch pull - 95% of snatch (3x3) 

 

3) Snatch deadlift - 103% of snatch  (3x3)

 

WOD:

Diane

21-15-9

deadlift (225/155)

hspu  

 

 

 

 

Read more: monday 10.20.14
 

“friday 10.17.14”10661807 849481815076109 2793473504582552687 o copy

 

Warm-up:

          coaches choice

Skill:

           dl / power clean

Strength/WOD:

15 min establish 1rm deadlift

2 amrap

burpee box jump (no hip extension) (24/20)

rest 2 min

2 amrap

burpee box jump (no hip extension) (24/20)

rest 8 min

10 min to establish 1rm power clean

 

 

 

 

 

Read more: friday 10.17.14
 

“thursday 10.16.14”10694358 849482281742729 6002625813752035580 o

Dont forget today is bring a friend day. Make sure you get there early to have your friend fill out a waiver and then show them how we warm-up. Make sure to sign-up for AM/PM challenge by tomorrow night.

Warm-up:

dynamic/ coaches choice

Skill:

strict press/ kruc rows

Strength:

Strict press:1rm

kruc rows: 3x15

WOD:

"Annie"

50-40-30-20-10

sit-ups

double unders/ singles/ plate hops

 

 

 

 

Read more: thursday 10.16.14
 

“wednesday 10.15.14”

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Warm-up:

snatch + Clean and Jerk

Skill:

snatch/Clean and Jerk

Strength:

snatch: 1rm (20min)

Clean and Jerk: (20min) 

 

 

 

 

Read more: wednesday 10.15.14
 

“tuesday 10.14.14”1973223 849482195076071 8256394129163931618 o copy

 

Warm-up:

dynamic

Skill:

hanging leg raise/ strict ttb

Strength:

strict pull-up:1rm

strict hanging leg raises/ttb: 3x10

WOD:

3 Rounds (3 min on 4 min off)

400m run

15 burpees

ME box jumps (24/20)

 

 

 

 

Read more: tuesday 10.14.14
 

“monday 10.13.14”

PizzaCatBurger with a third place finish at the Free Threesome this past Saturday - Reppin CrossFit Route 1. Very proud of all 5 teams that competed this weekend from CFRTE1.

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This is our week to retest after our 5 week wendler program. It was a quick 5 week cycle so don't expect huge gains. However you should test better than you did a month ago. Refer to the first week of September for your 1rm lifts. We will be testing every day this week except Thursday.

Warm-up:

          dynamic

Skill:

           bench press/ back squat (fail)

Strength:

 

Refer to 9.4.14

 

12 min each

Back Squat: 1rm

Bench Press: 1rm

 

WOD:

12 amrap 

12 strict hspu

24 rkbs (heavy)

 

 

 

 

Read more: monday 10.13.14
 

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