Monthly Archives: March 2015

tuesday 3.31.15

Posted on March 31st, 2015 by Cossfit Route 1

Bring a friend Day is this Thursday! (4/2) 1) Dynamic + mobility 2) 10 amrap 10 push-ups 10 sit-ups 10 rkbs rest 10 min 10 amrap 10 box jumps 10 burpees 10 rkbs

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monday 3.30.15

Posted on March 30th, 2015 by Cossfit Route 1

  1) coaches choice 2) Ring L-sit: 4xME Banded Back extensions: 4×20 Banded rev band fly: 4×20 3) 8 AMRAP 5 power cleans (135/95) 8 pull ups 30 double unders

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friday 3.27.15

Posted on March 29th, 2015 by Cossfit Route 1

Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb.  F 65 lb.

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thursday 3.26.15

Posted on March 26th, 2015 by Cossfit Route 1

1) dynamic 2a) TTB: 4×8 b) 4×3 tgu each arm c) db curl: 3×8 3) 5 rounds 250m row rest 2-3 min    

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wednesday 3.25.15

Posted on March 25th, 2015 by Cossfit Route 1

HMB + ATP = More Strength and Less Overtraining READ MORE HERE Purchase two tubs of Blonyx in the next week get a free T-Shirt.   1) coaches choice 2) back squat: 5×1 @85% 3) 2 rounds: 4 min on 2 min off / On The :30 first :30sec : 2 front squats off rack @ 70% second […]

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tuesday 3.24.15

Posted on March 24th, 2015 by Cossfit Route 1

1) dynamic + front rack mobility + hang clean 2) weighted strict pull-ups: 3×4 V-Ups: 4×10 3) 12 amrap 10 hang clean (155/105) 15 c2b pull-ups 30 double unders

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monday 3.23.15

Posted on March 23rd, 2015 by Cossfit Route 1

1) snatch 2) build to heavy 5 power snatch 3) 10 amrap 3–6-9-12-15-18-21… Power Snatches (135/95) Hand release burpee bar hops

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friday 3.20.15

Posted on March 20th, 2015 by Cossfit Route 1

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up […]

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thursday 3.19.15

Posted on March 19th, 2015 by Cossfit Route 1

If you are looking for some Fresh New Schwag Redline has it. Use code JaredM15 and save 15%. If you select in store pick up (CrossFit Route1) save on shipping. http://www.red-line-gear.com/ 1) dynamic / mobility 2) L-Sit: 4xME (beat last week) two foot start – triple jump: x5 3) 4 rounds 200m row 30 double unders/60 singles 10 […]

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wednesday 3.18.15

Posted on March 18th, 2015 by Cossfit Route 1

Day Late 🙂 If you are looking for some Fresh New Shwag Redline has it. Use code JaredM15 and save 15%. If you select in store pick up (CrossFit Route1) save on shipping. 1) dynamic 2) a) 3x 5 strict pull-ups then 10 kipping b) banded tri press downs: 3×12 c) supermans: 3×15 3) OTM 12 odd: 5 deadlifts (275/190) […]

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