Monthly Archives: October 2015

friday 10.30.15

Posted on October 29th, 2015 by Cossfit Route 1

1. shoulder + hip mobility 2. 4 rounds 7 c2b 7 hspu 7 C+J (135/95) 7 burpee plate hop (45) rest 4 min

Read More

thursday 10.29.15

Posted on October 29th, 2015 by Cossfit Route 1

1. snatch skill 2. 30 minutes to build to a snatch: 1.1.1

Read More

wednesday 10.29.15 BRING A FRIEND DAY

Posted on October 28th, 2015 by Cossfit Route 1

1. coaches choice 2a. farmers carry: 3 x max distance in 1min 2b. weighted lunges: 3x 8 ea 3. 3 rounds 20 plate g2oh 30 plate hops 40 grasshopers (20ea)

Read More

tuesday 10.27.15

Posted on October 27th, 2015 by Cossfit Route 1

1. coaches choice 2. 4 rounds  6 muscle-ups 8 s2oh (135/95) 10 cap ___________ rest 10 min ___________ 3. 12 amrap 12 c2b 10 hang cleans (155/105) 200m run

Read More

monday 10.26.15

Posted on October 26th, 2015 by Cossfit Route 1

1. dynamic + hip mobility 2.Front Squat: 1 @ 90% 2×3 -30# (add 5 pounds from last week) 3. OTM 12 min 1: 12 box jump overs (30/24) min 2: 10 kb swings (70/53) min 3: 40 double unders

Read More

friday 10.23.15

Posted on October 23rd, 2015 by Cossfit Route 1

1. Coaches choice 2a. strict pull-ups: 4×6 2b. bench press: build to heavy 1 3. 5 rounds (1min on :30 off) ME push-ups ME TTB

Read More

thursday 10.22.15

Posted on October 22nd, 2015 by Cossfit Route 1

1. hip + shoulder mobility 2. Back Squat: work up to 90% for 1rep / 1 ME set of BS: -40 if over 300lbs, -30lbs under 300 3. 5 rounds 20 wallball 10 db snatches (70/50)  

Read More

wednesday 10.21.15

Posted on October 20th, 2015 by Cossfit Route 1

1. dynamic + mobility 2. 1000m row; rest 3-5min 750m row; rest 2:30-4min 500m row; rest 2:00-3min 250m row 3. Buy Out if feeling well. 50 cal AB or AD or 2min what ever happens first

Read More

tuesday 10.20.15

Posted on October 20th, 2015 by Cossfit Route 1

1. shoulder + lat mobility 2a) Strict press: build to heavy 1 then 2×5 @ 80% 2b) ttb: 3×15 (perfect form) 3.15 amrap 10 hspu 15 box jump overs 20 pull-ups 25 rkbs (70/53)

Read More

monday 10.19.15

Posted on October 17th, 2015 by Cossfit Route 1

Route 1 athletes in NH and CT this weekend. Great job to both groups.   1. hip shoulder mobility 2. Front Squat: 1 @ 90% 2×3 -30# 3. 3 rounds 8 clusters  (135/95) 10 ring dips 40 double unders

Read More
"Changing Lives One WOD at a Time"
CrossFit Route 1 | | 339-210-6560 | crossfitroute1@gmail.com