Monthly Archives: March 2015

wednesday 3.25.15

HMB + ATP = More Strength and Less Overtraining

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Purchase two tubs of Blonyx in the next week get a free T-Shirt.

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1) coaches choice

2) back squat: 5×1 @85%

3) 2 rounds: 4 min on 2 min off / On The :30

first :30sec : 2 front squats off rack @ 70%

second :30sec : 8 russian swings

friday 3.20.15

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

thursday 3.19.15

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1) dynamic / mobility

2) L-Sit: 4xME (beat last week)

two foot start – triple jump: x5

3) 4 rounds

200m row

30 double unders/60 singles

10 wallball

rest 2-4 min

wednesday 3.18.15

Day Late 🙂

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If you are looking for some Fresh New Shwag Redline has it. Use code JaredM15 and save 15%. If you select in store pick up (CrossFit Route1) save on shipping.

1) dynamic

2) a) 3x 5 strict pull-ups then 10 kipping

b) banded tri press downs: 3×12

c) supermans: 3×15

3) OTM 12

odd: 5 deadlifts (275/190)

even: 7 hspu strict same as last week