Monthly Archives: December 2016

friday 12.16.16

Posted on December 16th, 2016 by Cossfit Route 1

1. coaches choice 2. OPEN WORKOUT 11.5 20 amrap 5 Power cleans (145/ 100) 10 Toes to bar 15 Wall balls(20/14,9ft) (two heats no bro reps)

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thursday 12.15.16

Posted on December 15th, 2016 by Cossfit Route 1

Bring A Friend Day 1. warm-up 2a. tgu: 1x4ea 2b. L-Sit: 2xME 3. Partner WOD 10 amrap 20 wall walks 2000m row (500m intervals) 200 double unders (sets of 25/50) 100 db snatches (5 at a time) rest 5 min 16 amrap 20 wall walks 2000m row (500m intervals) 200 double unders (sets of 25/50) 100 db snatches […]

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Wednesday 12.14.16

Posted on December 14th, 2016 by Cossfit Route 1

  Congrats to Sam! Sam recieved a Phd in the cultivation of dental fittings @Boston University. – 1.skill + 50 supermans 2. build to heavy 3rm power clean 3.11 amrap 2-4-6-8-10-12-14…. power cleans @ 80% of 3rm burpee bar hops

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tuesday 12.13.16

Posted on December 13th, 2016 by Cossfit Route 1

  1.coaches choice + hanging straight leg raise 4×8 2.strict press: 2rm 3. 3 rnds OT:90 2 front squats @ 1rm sqt cl weight 4. 4 amrap hspu (45plate) rest 1 min 4 amrap box jump overs (24/30)

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monday 12.12.16

Posted on December 12th, 2016 by Cossfit Route 1

As we approach the New Year, we hope you are excited for 365 days of fitness success and PRs in 2017! As you may have noticed, lately there has not been much Lab-work posted. This is because, as we lead up to the 2017 Open Season, we will be focusing heavily on metabolic conditioning while […]

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friday 12.9.16

Posted on December 09th, 2016 by Cossfit Route 1

1.coaches choice + shoulder and hip mobility 2. otm 8 odd: 4 c2b even: 3 thrusters (135/95) 3. Open 11.6 7 amrap 3-6-9-12-15-18-21… Thruster (100/65) c2b (2 heats judges for all)

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thursday 12.8.16

Posted on December 08th, 2016 by Cossfit Route 1

– Going to do my best to not allow Bex and Cruz to fall into the instant gratification trap.  This will help you understand why millennials are the way they are. The parents are to blame as well. – 1.coaches choice 2. L-Sit: 4x M 3. 500m row @90% best 500m row 4. 2 rounds […]

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wednesday 12.7.16

Posted on December 07th, 2016 by Cossfit Route 1

What is the answer? Please let me know what you think in comments. 1.coaches choice + skill work 2. build to heavy squat clean +  hang squat clean 3. otm 10 even: 3 box jumps explosive you pick height odd: 2 squat cleans @ 70% of above (work form, not tng)

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tuesday 12.6.16

Posted on December 06th, 2016 by Cossfit Route 1

1. coaches choice + assisted ghr: 3×5 2a. bench press: 3×8 2b. revers band fly: 3×15 3.8 amrap 20 wall ball (20/14) 15 hand release push up 10 power cleans (135/95)

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monday 12.15.16

Posted on December 05th, 2016 by Cossfit Route 1

Coach Leigha kicking butt this weekend. 1. coaches choice 2. 3 rounds 7 thrusters @ 165 14 ring MU 7 snatch @ 165 rest 3 minutes after each round modification for mup: transition to ring dip(can use feet to assist dip)/ ring row + bench dip

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