“monday 9.8.14”

Be careful or you may end up doing burpees in the sweat box out front.

IMG 5218

Today is Day 1 of our 5-week Wendler strength cycle. If you missed any of the 1RM days last week, you will need your 1RM squat, press, bench press and deadlift. All percentages are based on your "training max" (TM). The TM is 90% of your best current 1RM or a projected/calculated 1RM (a coach can help you find that).

Warm-up:

          shoulder mobility + hip mobility + coaches choice

Skill:

           bench press/ pull-ups

Strength:

Squat:

70%x3

80%x3

90%x3+

 

Bench Press:

5x5 @75%

WOD:

Amrap 10

Cindy 

 

 

 

 

Read more: monday 9.8.14
 

“friday 9.5.14”

 

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Warm-up:

         shoulder mobility

Skill:

           3 position power snatch Watch video

Strength:

        3 position power snatch

WOD:

5 rounds

10 c2b pull-ups

10 power snatches (95/65)

 

 

 

 

Read more: friday 9.5.14
 

“thursday 9.4.14”10548690_507427569401487_2166181842224689037_o.jpg

 

Warm-up:

          dynamic

Skill:

           bench press/ back squat (fail)

Strength:

12 min each

Back Squat: 1rm

Bench Press: 1rm

 

WOD:

12 amrap

12 strict hspu

24 rkbs (heavy)

 

 

 

 

Read more: thursday 9.4.14
 

“wednesday 9.3.14”

IMG 5140 copy

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Warm-up:

          :30 plank hold + 10 supermans x3

Skill:

           TGU

Strength:

Turkish Get-Ups: 4x2 each arm

WOD:

400m run

15 ttb

20 slam balls

25 mountain climbers

2 min ME double-unders

25 mountain climbers

20 slam balls

15 ttb

400 m run

 

 

 

 

 

Read more: wednesday 9.3.14
 

“tuesday 9.2.14”

IMG 5142

 

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: tuesday 9.2.14
 

“friday 8.29.14”

IMG 5140

 

Warm-up:

          dynamic

Skill:

           power clean

Strength:

Back squat every 2:30

6@ 60%

4@ 70%

2@ 80%

6@ 70%

4@ 80%

2@ 90%

4@ 80%

4@ 80%

WOD:

         

The Chief"

5 rounds

3 minutes on 1 min  off:

3 Power cleans,(135/95)

6 Push-ups (chest to deck/ no hand release)

9 Squats

only completed rounds count 

 

 

 

 

Read more: friday 8.29.14
 

“thursday 8.28.14”

IMG 5148

 Josh just purchased his monthly supply of supplements. Did you get yours?

Warm-up:

squat clean

Skill:

squat clean

Strength:

build to heavy: High Hang Squat Clean + Hang Squat Clean + Squat Clean

WOD:

15-12-9

snatch (135/95)

15 ring dips

Fitness:

20-15-10

db snatch heavy 

200 m run

 

 

 

 

Read more: thursday 8.28.14
 

“wednesday 8.27.14”

IMG 5048

 To order your protein click here crossfitroute1.gameplan.com. Save 10% if you order in the next 2 weeks.

Warm-up:

          coaches choice 

Skill:

           ttb

 

WOD:

a)  3 rounds

    200 m run

    10ea oh walking lunge (45/25) 

rest 10 min

b) 5 rounds

    35 dubs

    12 burpees 

    9 ttb

 

 

 

 

Read more: wednesday 8.27.14
 

“tuesday 8.26.14”

IMG 4865

 

Warm-up:

          coaches choice

Skill:

           hspu

Strength:

OTM 12

odd: hspu (tabata scoring)

even: ME L-Sit (1 attempt per even minute) 

WOD:

14 amrap

10 wb (20/14)

5   s2oh (135/95)

10 rkbs (70/53) 

 

 

 

 

Read more: tuesday 8.26.14
 

“monday 8.24.14”

IMG 4657 

What do these two guys have in common?IMG 4796

 

 

 

 

 

 

 

 

 

 

Be warm and ready to go before class

 

Watch this before you get to class. <- click 

Skill:

           ohs

Strength:

20 min

6rm dead lift (small sets) 

then 

20 min

3rm OHS 

rest 3 min

amrap 5

bw strict pull-ups

 

 

 

 

Read more: monday 8.24.14
 

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