“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
 

“friday 8.22.14”

IMG 4909

 Purchase your Boston Iron tickets for this weekend!! Use code: "Iron20" to save 20% https://tickets.thebostoniron.com/

Warm-up:

coaches choice

Skill:

           hang power clean

Strength:

chin-up: 8x2

3x :30 ME :30slow 

WOD:

3 rounds

15 hang power cleans (135/95)

15 burpees

 

 

 

 

Read more: friday 8.22.14
 

“thursday 8.21.14”10498498 816051838419107 4896678367193205482 o

 

Warm-up:

          dynamic and hip mobility

Skill:

           kb swings

Strength:

Back Squat: every 2:30sec

6@ 60%

4@ 70%

2@ 80%

6@ 70%

4@ 80%

2@ 90%

6@ 80%

4@ 80%

WOD:

4 rounds

15 wallball (20/14)

12 pull-ups

9 swings (70/53)

6 hspu (45's+25's/ 45's+10's)

 

 

 

 

Read more: thursday 8.21.14
 

“wednesday 8.19.14”

IMG 5023

 

Warm-up:

          dynamic

Skill:

           t2b

Strength:

12 otm

odd: 8 t2b

even: 10 supermans

WOD:

1:1 rest

800m run

600m run

400m run

200m run

100m run

 

 

 

 

Read more: wednesday 8.19.14
 

“tuesday 8.19.14”10463720 816049068419384 4770250532037102555 o

 

Warm-up:

          mobility front rack/ hamstrings

Skill:

           power clean

Strength:

power clean: 5rm

C2b pull-ups: 3xME or 20 what ever comes first

WOD:

12 amrap

50 double unders

3 deadlifts (315/220)

 

 

 

 

Read more: tuesday 8.19.14
 

“monday 8.18.14”

IMG 5021

 

Warm-up:

          mobility

Skill:

           ohs

Strength:

jump squats: 8x2 2 sec hold at bottom (35-40%) 

WOD:

4 amrap

7 push press(115/80)

7 box jump overs 24/20 (no extension, can't jump completely over, no step ups unless scaling)

rest 5 min

4 amrap

6 burpee box jump 24/20 (need hip extension)

10 ohs 115/80

 

 

 

 

Read more: monday 8.18.14
 

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