Monthly Archives: December 2014

wednesday 12.31.14

Posted on December 31st, 2014 by Cossfit Route 1

Class schedule for Wednesday 6am/7am/9am/noon. Thursday 9am only 1) 30 min to build to heavy: power snatch + squat snatch 2) OTM 10 70% power snatch + squat snatch

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tuesday 12.30.14

Posted on December 29th, 2014 by Cossfit Route 1

Don’t forget to bring a friend today! skill: goblet squats/ wall walks/ push-ups 1a) pull-ups: 4×4 weighted or 5×3 negatives 1b) wall walks: 3 x 1-4 12 amrap alternating rounds 10 box jumps (24/20) 8 goblet squats 8 push-ups

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monday 12.29.14

Posted on December 28th, 2014 by Cossfit Route 1

Don’t forget bring a friend day is Tuesday!  1a)Deadlift: 3×8 building 1b)Plank Holds: 4x1min 2) 4 amrap 5 deadlifts (135/95) 8 hang  power cleans (135/95) 25 double unders rest 2min 8 amrap 8 ttb 25 double unders

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Friday 12.26.14

Posted on December 26th, 2014 by Cossfit Route 1

This should make everyone happy. 9am CLASS only! Loredo 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps Run 400 meters

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wednesday 12.24.14

Posted on December 24th, 2014 by Cossfit Route 1

1) 15 min : power snatch  1.1. 2) 15 min : deadlift 1.1.1 (ride it down rest 5 sec between lifts) 3) 5 amrap 6 power cleans (115/80) 6 burpee bar hops

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tuesday 12.23.14

Posted on December 23rd, 2014 by Cossfit Route 1

1a) push jerk + push jerk + split jerk 1b) weighted sit ups: 4×15 2) Partner Wod 200 WallBalls FT (OTM 3 burpees each)  

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monday 12.22.14

Posted on December 22nd, 2014 by Cossfit Route 1

front squat: build to heavy 5 5 amrap (Rest 1 min between amraps) burpee box jump overs (24/20) 3 amrap strict pull-up/ negative pull-up 3 amrap ring dips/ box dips

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Friday 12.19.14

Posted on December 18th, 2014 by Cossfit Route 1

1) dynamic + squat clean 2) power clean + squat clean + front squat 3) 3 rounds 2 amrap 250 row 5 burpees ME double unders/ sigles   rest 3-5 min  

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Thursday 12.18.2014

Posted on December 18th, 2014 by Cossfit Route 1

strength: benchpress 4×5 bent over rows 4×5 WOD 12AMRAP 5 manmakers 10 pullups 15 RKBS (pick a weight you can do without stopping every round. Don’t go out too fast keep a good pace.)

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