Monthly Archives: February 2015

friday 2.27.15

Posted on February 27th, 2015 by Cossfit Route 1

The first WOD of the 2015 CrossFit Open is today! Be sure to familiarize yourself with the workout here [insert link], and give yourself plenty of time to warm up/mobilize before class. As a reminder, we will be offering a 6PM class tonight, which is ONLY for athletes who are officially registered for the Open. […]

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thursday 2.26.15

Posted on February 26th, 2015 by Cossfit Route 1

1. coach’s choice 2. strict ttb: 5×5 bandedgood mornings:4×10 3. 4 rounds 20/15 cal row 8 burpees 30 double unders rest 2-5min

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wednesday 2.25.15

Posted on February 25th, 2015 by Cossfit Route 1

We need 30 more athletes to sign up for the Open in order to have a party!! 1. power clean + mobility 2. partner glute ham raise:: 4×4 kruc rows: 4×12 3. OTM 12 odd: 1.1 power cleans (ascending) even: 2 strict pull-ups (ascending)

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tuesday 2.24.15

Posted on February 24th, 2015 by Cossfit Route 1

1. dynamic + rack and forearm mobility 2. skill: s2oh + hang snatch 3. 8 amrap 8 s2oh (115/80) 10 kbswings (53/35) 8 box jump overs (24/20) rest 5 min 8 amrap 5 hang snatches (115/80) 10 kb swings (53/35) 8 box step ups (4ea leg fully open him at top, two feet on box)

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monday 2.23.15

Posted on February 22nd, 2015 by Cossfit Route 1

1. coaches choices 2. back squat: 10@ 70%, 5@ 80% of 1rm 3. 3 rounds 1 min on 2min off 5 deadlifts (315/220) 8 pull-ups or ring rows ME burpees

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friday 2.19.15

Posted on February 20th, 2015 by Cossfit Route 1

WHAT AM I DOING HERE? Published on Thu, 2015-02-19 06:00 By: Greg Lambert I’m not elite. I’m not even average. I’m the everyday athlete struggling to get fit. I stare at the drops of sweat that pool on the black mat. Tonight, we are doing squat cleans and bar-over burpees. I wonder how many drops […]

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thursday 2.19.15

Posted on February 19th, 2015 by Cossfit Route 1

1. 2 rounds: 20 rev band flys + 20 supermans + 20 lunges 2. a) kneeling jumps: 7×1 b) kruc row: 4×15 c) 3xme ring push-ups 3) 3 rounds (1:30min per round) 20/15 cal row ME burpee rest 2-5 min    

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wednesday 2.18.15

Posted on February 18th, 2015 by Cossfit Route 1

During the five weeks of the Open we will have a 6pm class on Friday Nights.  Don’t forget if we get 100 athletes signed up for the Open we will have a party with food and drinks on the last night of the Open. 1. warm-up/skill: snatch + ttb 2. amrap 12 5 Power Snatches (135/95 lbs) […]

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tuesday 2.17.15

Posted on February 17th, 2015 by Cossfit Route 1

1. coaches choice 2. L- sit: accumulate 2min turkish get up: 3×3 alternating 3. 4 amrap 10 rkbs (70/53) 10 up downs rest 4 min 4 amrap 1 wall walk 20 double unders/ 30 singles

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monday 2.16.15

Posted on February 16th, 2015 by Cossfit Route 1

Regular Schedule 1. hip mobility 2. back squat:3×5 5-10lbs heavier than lat week 3. 20 fs (185/125) 10 muscle ups or strict pull-ups + dips 20 s2oh 10 muscle ups 20 hang cleans 10 muscle ups

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