Monthly Archives: March 2018

friday 3.30.18

Posted on March 30th, 2018 by Cossfit Route 1

– Congrats to these two master studs. Greg went from 617 in the world last year to 202 this year, narrowly missing regionals by two slots. Leigha continues to crush the 35-39 circuit coming in at 129 in the world out of 29,000 ladies. – 1 rep max DL – 4 rnds 15 s2oh (155/115) 15 […]

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thursday 3.29.18

Posted on March 29th, 2018 by Cossfit Route 1

– 15 min Hang power snatch build to heavy 2 – amrap 5 15 hang power snatch (75/55) 8 burpee bar hop

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wednesday 3.28.18

Posted on March 28th, 2018 by Cossfit Route 1

Game – 2 rounds (2min each) DU RKBS (70/53` Box Jump step down(24/20) Row Rest

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tuesday 3.27.18

Posted on March 27th, 2018 by Cossfit Route 1

– warm up – OTM 12 min 1: 5 muscle ups min 2: 10 dynamic sit ups min 3: 8 kb shrugs or db (2 sec hold at top) – 30 c2b 30 pc (155/105) 30 c2b

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monday 3.26.18

Posted on March 26th, 2018 by Cossfit Route 1

– Pause Front Squat: 4×2 Work at 70% of your 1RM Front Squat. Hold for a 2 Second Pause at the bottom of squat. + 5 from last week – 3 rounds 2min work 2 min rest 1 sq clean thruster (185/130) 5 bar facing burpees

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thursday 3.22.18

Posted on March 22nd, 2018 by Cossfit Route 1

Power clean + Jerk build to heavy 1 – OTM 8 1 C+J @ 75%

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wednesday 3.21.18

Posted on March 21st, 2018 by Cossfit Route 1

– OTM 25 m1: 15/12 cal row m2: 12 burpees m3: 12 ttb m4: 12/9 assbike m5: 15 rkbs (70/53)

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Tuesday 3.20.18

Posted on March 20th, 2018 by Cossfit Route 1

– 2 rnds 5 YTI 10 hollow rocks :20 hs hold – SA Strict db press: 1rm SA strict db press: 2xME 50% – 7 amrap 3-6-9-12-15-18-21-24 hspu c2b

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monday 3.19.18

Posted on March 19th, 2018 by Cossfit Route 1

coaches choice – Pause Front Squat: 4×2 Work at 70% of your 1RM Front Squat. Hold for a 2 Second Pause at the bottom of squat. – 10 amrap 10 medball clean (20/14) 30 du

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friday 3.16.18

Posted on March 19th, 2018 by Cossfit Route 1

Workout 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

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