Bring A Friend Day 10.18.17
Posted on October 17th, 2017 by Cossfit Route 1Bring A Friend Day Game – OTM 10 push ups (use vest if more than 10 unbroken) rest 5 OTM 10 TTB (+1) – 3 Rounds 12 bj step down (24/20) 10 burpees 35 du
Read MoreBring A Friend Day Game – OTM 10 push ups (use vest if more than 10 unbroken) rest 5 OTM 10 TTB (+1) – 3 Rounds 12 bj step down (24/20) 10 burpees 35 du
Read MoreBring A Friend Day Wednesday – dynamic + hip mob – Back squat: 4×4 @80% – 4 rounds 200m run 15 DL (205/140) (If doing Southie run with slam ball 50/35)
Read Moreband pull aparts: 3×15 hanging shrugs: 4×4 strict leg raise: 4×4 – DB Strict Press: 3×6 Kipping c2b: 3x 15-5 +1 (10.2.17) – 2 Rounds 60 DU 10 S2OH (185/135) 20 T2B
Read MoreFrickin Fun Friday the 13th 0-15:00 10 rounds 15 WB (20/14) 3 Snatches (135/95) 3 C+J (135/95) 20:00-32:00 build to heavy pc+hpc+jerk 33:00-36:00 ME bar facing burpees
Read Morecoaches choice – back squat: 5×5 @75% 1 set every 3-4 min – 3 rounds 15 bj (24/20) 15 sdhp (95/65) time cap: 12 min
Read Morecoaches choice – OTM 10 SHSPU (+1 if you were successful last Thursday) rest 5 min OTM 10 TTB – 1000m row 800m run
Read More– They did it, 1st place in the North East. CrossFit Games Team Series. – 3 rnds 5 YTI 5 hr push ups 10 rev band flys – bent over bb row: 4×8 DB upright row: 4×8 each – 10 amrap 3-6-9-12-15-18… c2b hr push ups 20 DU
Read MoreHoliday Schedule Class Times: 6am/ Open Gym 8-noon/ Noon/ 6pm – dynamic – 20/16′ box db split jumps:3x5ea DL: 5×5 @ 65% 1rm – 5 rounds 5 front squats (205/135) 10 burpee bar hops 10 kbs (70/53)
Read Morecoaches choice – 90 du 70 wallball (20/14) 10′ 50 dl (185/135) 30 muscle ups 50 dl 70 wallball 90 du 30 min cap – scale: du: 2 min practice wb weight then height dl: weight Muscle ups: bar mups/ c2b/ kipping pull ups /pull ups/ ring rows then all 30 dips after
Read MorePlease go on CrossFit Route1 IG page and vote. Is our old location to far away? – coaches choice – otm 8 2 weighted strict pull up ascending otm 8 shspu 10-2 reps – 3 amrap C+J (155/105) rest 3 min 3 amrap C+J (185/125)
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