Monthly Archives: August 2016

wednesday 8.17.16

Posted on August 16th, 2016 by Cossfit Route 1

  1.2 rounds 10 mountain climbers each side (hold and push knee out for 3-5 sec) 5 side lunges each side 10 push ups (no hand release) ____________ 2. Front Squat (4×2) Work at 80% of your 1RM Front Squat. ____________ 3. Push press+push jerk complex (2 push press + push jerk 4×1) Work at […]

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tuesday 8.16.16

Posted on August 16th, 2016 by Cossfit Route 1

1. 3 round 8 burpees 8 hanging shrugs 12 rev band fly 2a. 4×4 weight strict c2b 2b. 2x ME with 4 min rest 3. 3 rounds (1:30on 3-5:30 off) 20 kbs (70/53) ME Cal row

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monday 8.15.16

Posted on August 15th, 2016 by Cossfit Route 1

  It’s Fat Loss Challenge time… and it’s a Battle of the Gyms! We are very excited to announce our first ever Semi-Annual LEAN MEAN GYM Fat Loss Competition: CROSSFIT ROUTE 1 vs. CROSSFIT AMESBURY!!! First 20 athletes from each gym to contact Coach Katie at katie@crossfitroute1.com are IN. Only $50!! Kick Off Meeting and Body […]

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friday 8.12.16

Posted on August 12th, 2016 by Cossfit Route 1

1.coaches choice 2. OTM 10 hspu same # as last week + 2″ deficit -if dbs last week go heavier -if planch or ab mat add 1rep 3. 5 rounds 12 dl (225/155) 15 ttb 12 time cap

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thursday 8.11.16

Posted on August 10th, 2016 by Cossfit Route 1

Captain Rizz watching over the lab. 1. warm up: 4 rnds 5 claping push-ups 10 jumping split lunges (ea) 2a. bench press: 5×7 (try to hit same weight as last week) 2b. dynamic sit-ups: 5×10 (go heavier than last week) 3. 4 rounds 12 box jump overs (24/20) 15/12 cal assault bike or 20/16 airdyne rest 2-3 […]

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wednesday 8.10.16

Posted on August 10th, 2016 by Cossfit Route 1

1.coaches choice 2. 5 amrap 1-2-3-4-5-6-7… Thruster (185/130) Bar facing burpee 7 min rest 3. 16 amrap 200m run 15 wallball (20/14) 10 ring dips

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tuesday 8.9.16

Posted on August 08th, 2016 by Cossfit Route 1

1.10 min banded side shuffle: 5x65ft left/right knee jumps: 5×1 max height 5 hanging 2 strict pull-up or 1 negative 2. OTM 8 C2B/ pull-ups/ strict band +1 from last week 3. 3 rounds 250m row 15 kbs (70/53) 50 double unders rest 3-4 min

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monday 8.8.16

Posted on August 08th, 2016 by Cossfit Route 1

Just remeber things could always be worse. 1.Warm-up 2 rounds 15 air squats 10 leg swings each leg (front to back + side to side) 10 super mans 5 v-ups 2 spidermans each side 2. Back Squat: 1 rm in 20 min 3. Front Squat: 1rm 15min 4. 5 amrap 2 power cleans + 1 jerk […]

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friday 8.5.16

Posted on August 05th, 2016 by Cossfit Route 1

1. coaches choice 2. OTM 10 hspu (pick a number) 3. 3 rounds 5 DL (315/225) 10 box jump overs @ 8min part 2 starts 8 amrap 8 snatchs (135/95) 10 c2b

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thursday 8.4.16

Posted on August 03rd, 2016 by Cossfit Route 1

  1. 5 amrap (60%) 5 push ups 50ft jog 50fft back peddle 5 hanging knee raises 2a. bench press: 5×6 (same weight as last week) 2b. dynamic sit-up: 5×10 3. 3 rounds 3 min on 3min off 200m run 15 rkbs (53/35) ME burpee plate hop

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