Monthly Archives: January 2015

friday 1.30.15

Posted on January 30th, 2015 by Cossfit Route 1

Don’t forget we are hosting THE LOVE’EM or LEAVE’EM COMP this weekend so there will be no 9am class Saturday. 1. push jerk 2a. Push Jerk: 2rm 2b. supermans: 3×15 3.  4 rounds 250 row 50 DU 10 ttb rest 3 min

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thursday 1.29.15

Posted on January 29th, 2015 by Cossfit Route 1

It’s bring a friend day.   Today is Aly’s last day at CFRTE1 before heading to Singapore for the next year. Make sure to give her a hug and wish her luck. We will miss you. 1. squat mobility 2. otm 10 1 fs: @65%% 1rm 3. 20 amrap 20 rkb swings (53/35) 15 box jumps (20) 10 […]

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wednesday 1.28.15

Posted on January 28th, 2015 by Cossfit Route 1

First class will be at 9am tomorrow. 1. power clean + db snatch warm-up 2. OTM 12 odd: 4pc @ 85% of 1rm even: 10 c2b unbroken (pick a number you can hit) or pull-ups or 4 negatives (no band) or 8 ring rows 3. 8 AMRAP 10 db snatches (total) 16 bw lunges (total)

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tuesday 1.27.15

Posted on January 27th, 2015 by Cossfit Route 1

 Yes it is true we are closed!  Yes there is a WOD…. enjoy. 1) 100 sit-ups 100 air squats 100 push-ups

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Monday 1.26.15

Posted on January 26th, 2015 by Cossfit Route 1

A Big Happy B-Day goes out to the LOVE of my Life, T-Rex. 1) coaches choice 2) 5rm back squat 3) OTM14 (goal is 14rnds straight) 7 thrusters (75/55)(go light very light) 7 pull-ups (scale =ring rows) 7 burpees (don’t start a round if you know you cant finish it)

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friday 1.23.15

Posted on January 23rd, 2015 by Cossfit Route 1

1. dynamic 2a. hang power clean: 2rm 2b. chin-ups: 8×1 3. 6 amrap 2x push-up row/row w/ db’s 6 hang squat cleans w/ db rest 1 min 2 amrap TTB   At Saturdays Meeting we will be discussing what my expectations are for people looking to join us on a regular basis at 10:30 on […]

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thursday 1.22.15

Posted on January 22nd, 2015 by Cossfit Route 1

1. dynamic + rowing technique 2a. 4x standing triple jump 2b. bench press: 4×4 3. 2x 500m row

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wednesday 1.21.15

Posted on January 21st, 2015 by Cossfit Route 1

1. coaches choice 2. turkish get-ups: 4×2 each arm 3. 30 amrap 10 wallball (20/14) 10 kb swings (70/53) (NO CHALK) 8 burpees 8 box jump overs (24/20) 1 wallwalks

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tuesday 1.20.15

Posted on January 20th, 2015 by Cossfit Route 1

1. coaches choice 2a. ring rows 4×8  feet on a box 2b. weighted sit-ups: 4×15 3. OTM 12 odd: 4 pc @ 75% 1rm even: 4 strict pulls weighted We will be having a meeting Sat morning @10am for everyone looking to get SERIOUS and up their CrossFit Game.

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monday 1.19.15

Posted on January 19th, 2015 by Cossfit Route 1

1. dynamic + drill pp+pj 2. heavy 3 push press + 2 push jerks (try to match weight from 1.13.15) 3.1x ME S2OH 20# heavier than complex 4.  5 rounds 1 min on :30 sec off 3 thrusters (145/105) 5 burpee bar hops ME double unders

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