“thursday 3.13.14”

 

IMG 3147

Warm-up:

          20 rev band flys + 10 ring rows + 10 push-ups x3

Skill:

           Skill Set

Strength:

chin-ups: 3xME        

bounding:5x5 (start low and build) be quick of the ground, no pause

WOD:

         4 rounds

         20 rkbs (70/53)

         20 BW lunges (total)

         15 sit-ups

         

 

 

 

 

Read more: thursday 3.13.14
 

“wednesday 3.12.14”

So proud of our CrossFit Route 1 athletes, you guys have been putting so 110% on all the open wods. Keep up the hard work we still have three more to crush.

Warm-up:

          dynamic

Skill:

           double unders/rope climb

Strength:

        back squat: 4x8 @ 65%

        rope climb: 3x2 or practice

WOD:

         5 amrap

        ME wall ball every 10 do 5 burpees

rest 5 min

         5 amrap

         ME double unders every 50 do 5 burpees

Read more: wednesday 3.12.14
 

“tuesday 3.11.14”

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Warm-up:

          mobility

Skill:

           snatch

Strength:

        power snatch: build to heavy 1

WOD:

         OTM 10

         2 snatches at 75% then min 11 ME reps

Read more: tuesday 3.11.14
 

“monday  3.9.14”

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Warm-up:

          dynamic + shoulder mobility

Skill:

           squat clean thruster

Strength:

        squat clean thruster: build to heavy 1.1

WOD:

         10 amrap

         8 thrusters (115/80)

         10 ttb

         12 kb swings

Read more: monday 3.9.14
 

“friday 3.7.14”

Warm-up:

          shoulder + hip mobility

Skill:

           ohs

 

WOD:

        

Workout 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

 

Read more: friday 3.7.14
 

“thursday 3.6.14”1528500 386621654815413_552679070_n

Warm-up:

          dynamic

           

Strength:

        ring dips: 3x10

        double unders: 3x50 unbroken

        

WOD:

         4 rounds

         400m run

         15 air squats

         10 burpees

Read more: thursday 3.6.14
 

“wednesday 3.5.14”1780790 406435609500684_1216451355_n

Warm-up:

         20 rev band fly + 3 wall walks x2

Skill:

           push press/push jerk

Strength:

        strict pull-ups: 3xME

        push press: 4x3        

WOD:

         buy-in 20 ttb

         

          4 rounds

         15 c2b

         15 s2o (135/95)

         

         buy-out 20 ttb

         

Read more: wednesday 3.5.14
 

“tuesday 3.4.14”

Warm-up:

          50 banded good mornings + 10  

Skill:

           kb swing

Strength:

       partner glute ham raise: 5x3

       3 consecutive broad jumps: max distance 4 attempts

WOD:

         3 rounds

         10 box jumps (30/24)

         20 Akb swings or russian (70/53)

      rest 2 min

        2 rounds

        10 box jumps (30/24)

        20 Akb swings or russian (70/53)


try to go unbroken on swings 

Read more: tuesday 3.4.14
 

“monday 3.3.14”

Don't forget to post your Open score TODAY.


IMG 3464

Warm-up:

          hip mobility + dynamic

Skill:

           slam ball/c+j ball

Strength:

        back squat: 5,4,3,2,1 heavy 

WOD:

         3 rounds 1 min each

         wall ball (20/14)

         slam ball (50/35)

         burpee

         rest

Read more: monday 3.3.14
 

“friday 2.28.14”

Dont forget about "Tough Love 2", this sunday @10am, bring a friend.  No open gym.

Now that we are in Opens season, it’s so easy to get caught up in the competition, the “pressure” of getting a good score, of beating so-and-so.
But, I invite you to take the opposite perspective: right before a workout, before that 10 second countdown, take just one second. Remember yourself before your first ever WOD.
How you just wanted to survive, let alone PR or Rx. Think about how much better your body moves, how, believe it or not, you
 r
 tolerance for burpees has gone up, if only slightly.
Celebrate how far you’ve come. And how much further you can go (and grow!) should you choose to remain dedicated. Then take a deep breath and GO! Crush it in honor of your “beginner” self!

On a related note, the Opens are an incredible time for the CrossFit community. It’s like the whole world has one big whiteboard, and we are all in the same class. And everyone is working their absolute hardest, giving it their 110%. What a perfect time to bring someone new into the fold, to experience the best of what CrossFit has to offer.
Go back to how you began your CrossFit journey… for many of you, all it took was one co-worker that believed in you, or one sibling or cousin who challenged you, or simply just someone who was willing to stand by  you that first WOD.

So, take a look around: which of your friends and co-workers have expressed interest in CrossFit? Which are triathletes? Yoginis? Which seem to be struggling to find their fitness “thing”?  Consider inviting them to come watch a class, or give them the info for the next Prep Course. Remember, unless otherwise specified, our Prep Courses begin on the first and third Tuesdays of every month. The first Prep class is free, and they can just drop in!

Remember: 1% better, every day.
XOXO,
Coach KBo


IMG 3532

Warm-up:

          Dynamic

Skill:

           snatch

WOD:

         

         CrossFit open 14.1

         10 amrap

         30 double unders

         15 snatches (75/55)

Read more: friday 2.28.14
 

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