“friday 9.5.14”

 

10422338_465964633547781_3204501693196977536_n_copy_copy.jpg 

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

 Get your gameplan today. Go to https://crossfitroute1.gameplan.com/ 

to get 10% off.

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
 

“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
 

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