“wedesday 12.18.13”

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Warm-up:

          ankle mobility and hip mobility

Skill:

           Skill Set

Strength:

        10 otm

        10 slam balls (odd)

        15 front squat w/ slam ball (even)

WOD:

         100 double unders or 4 min of attempts

         100 push-ups 

         100 sit-ups

Read more: wedesday 12.18.13
 

“tuesday 12.17.13”

This Friday 12/20/13 is our Christmas Party at Julep in Boston. Start time is 7pm its going to be a long fun night. Make sure to wear your dancing shoes.

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This Thursday 6:00 pm we will be holding an info meeting for anyone interested in doing January's advocare/ paleo challenge. This meeting will outline the rules and regulations for the challenge. Dates for start and finish of the challenge , and give a detailed description of all the supplement and how to use them. If you can not attend, or have any questions, please email Chris.
This email address is being protected from spambots. You need JavaScript enabled to view it.

Warm-up:

          push jerk + split jerk

Skill:

           Kroc Row

        

Strength:

         push jerk + split jerk: work to a heavy complex

         Kroc row: 4x20

        

WOD:

         3 rounds

         7 muscle-ups

         7 power snatch (165/115)

Read more: tuesday 12.17.13
 

“monday 12.16.13”

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Warm-up:

          hip mobility

Skill:

           power clean

Strength:

        back squat:  (use 90% of 1rm as your 1rm when figuring out %)

             3x70%

             3x80%

             3+x90%

WOD:

         1min ME box jump overs (24/20)

         rest 2 min

         35 power cleans (205/140)

Read more: monday 12.16.13
 

“friday 12.13.13”

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Can you guess which one is an avocado?

Big weekend coming up!

Saturday, Storman-Norman will be filming another CFRTE1 video during the 9AM class.

Sunday, we will be having our second annual Every Day Heroes Challenge, sign up today and bring your Christmas attire!



Warm-up:

          mobility

Skill:

           hang snatch/ deadlift

Strength:

        hang snatch: 2rm 

WOD:

         otm 18

         3 deadlifts (325/225) (odd)

         8 box jumps (24/20) ME burpees (even)

Read more: friday 12.13.13
 

“thursday 12.12.13”

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Warm-up:

          skill work pp+ jerk

Skill:

           push press/ jerk push jerk demo


Strength:

        front squat: 1rm

        p.press (from floor): 3rm

WOD:

         5 rounds

         5 c+j (155/105)

         10 pull-ups

Read more: thursday 12.12.13
 

“wednesday 12.11.12”

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Big weekend coming up!

Saturday, Storman-Norman will be filming another CFRTE1 video during the 9AM class.

Sunday, we will be having our second annual Every Day Heroes Challenge, sign up today and bring your Christmas attire!

Warm-up:

          dynamic

Skill:

           wall walk

Strength:

        L-sit: 3x me

        ttb:3x me

        weighted plank hold 1 min x 3

WOD:

        4 rounds 1min each

        ring row

        wall walk

        double unders

        rest

Read more: wednesday 12.11.12
 

“tuesday 12.10.13”

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Big weekend coming up!

Saturday, Storman-Norman will be filming another CFRTE1 video during the 9AM class.

Sunday, we will be having our second annual Every Day Heroes Challenge, sign up today and bring your Christmas attire!

sign up here: https://crossfit-route-1.theboxhq.com/events/everyday-heroes


Warm-up:

          mobility + YTI x 8

Skill:

           power snatch

8 min warm-up       

then
OTM 16
3 power snatches @ 75% odd
3 strict pull-ups @ 75% 1rm w/ db
clean up then:
bench press: 4x10

 

 

Read more: tuesday 12.10.13
 

“monday 12.9.13”

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If you have completed week 11 of hatch you can being following the class 
programing fully now. We will be squating 5-7 days a week. I will also be programing extra work for those looking to compete. The time needed to complete the extra work and class will range from 1-2 hrs daily. The extra is not something you can pick and choose. If you choose to do the extra you will need to do it every day for it to be worth it.  The training schedule for competitors will be Monday, double some Tuesdays, off Wednesday, Thursday,Friday, Saturdays and sundays off. There will be some doubles friday and Saturday's.
If you have not finished week 11 of Hatch do not do any squat strength until you are done.

Warm-up:

          mobility + dynamic

Strength:

        

                        Back squat: 5x65% / 5x75% / 5+85% 

                          (use 90% of 1rm as your 1rm when figuring out %) if you do not have a 1 rep max get one


WOD:

         3 rounds (2min on 3min off) 

         8 slam balls (50/35)

         10 box jumps (jump side ways if you can on then over the box and back= 2) (24/20)

         5 burpees

Read more: monday 12.9.13
 

“friday 12.6.13”IMG 2738

 

Warm-up:

          coaches choice 

Skill:

           hspu/ohs

Strength:

        Front squat: 3rm

        1x ME strict hspu on floor

WOD:

         21-15-9

        OHS (115/80)

        hspu (45/25 w/abmat)

Read more: friday 12.6.13
 

“Thursday 12.5.13”

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This years Christmas Party will be Dec 20th at Julep from 7-10pm. 


Warm-up:

          3x30 face pull + 2x10 tuck jumps

Skill:

           hang power clean

Strength:

        hang power clean:5rm

 

WOD:

         12 amrap

         5 hang clean (135/95)

         10 box jumps (30/24)

         15 deadlifts (135/95)

Read more: Thursday 12.5.13
 

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