Monthly Archives: March 2015

tuesday 3.17.15

Posted on March 17th, 2015 by Cossfit Route 1

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) coaches choice 2) bench press: 5×3 (use heaviest set from last week as first set this ascending Kruc rows: 3×18 3) 12 amrap 10 box jumps (30/24) […]

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monday 3.16.15

Posted on March 15th, 2015 by Cossfit Route 1

1) shoulder + hip mobility/ push jerk 2) front squat: 3×5 @ 90% of last week 3) 6 rounds 4 s2oh @ 75% 1rm jerk 10 burpee bar hops full hip extension

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friday 3.13.15

Posted on March 13th, 2015 by Cossfit Route 1

WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as […]

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thursday 3.12.15

Posted on March 12th, 2015 by Cossfit Route 1

1) Dynamic 2) L-Sit: 4xME hurdle jumps: 5×10 3) Suicides 8 sets 30 ft 60 ft 30 ft

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wednesday 3.11.15

Posted on March 11th, 2015 by Cossfit Route 1

1) drill: power clean / squat clean 2) build to heavy power clean + squat clean 3) OTM 12 odd: 3 power cleans (75% of todays strength) even: 6 hspu (same deficit as last week)

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tuesday 3.10.15

Posted on March 10th, 2015 by Cossfit Route 1

1) coaches choice 2) bench press: 5×5 ascending Kruc rows: 3×15 3) 5 rounds 15 box jumps (24/20) 12 Rkbs (70/53) 10 ttb

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monday 3.9.14

Posted on March 09th, 2015 by Cossfit Route 1

1) hip mobility + shoulder mobility 2) front squat: build to heavy 5 3) OTM 12 odd: 7 db thruster (heavy) even: 10 burpees to target

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friday 3.6.15

Posted on March 06th, 2015 by Cossfit Route 1

Second WOD of the 2015 CrossFit Open is today! Be sure to familiarize yourself with the workout here [http://games.crossfit.com/workouts/the-open], 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. No exceptions. […]

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thursday 3.5.15

Posted on March 04th, 2015 by Cossfit Route 1

1) warm-up: 3 rounds 4x length of gym side shuffle + 20 rev band fly’s + banded hip flexor stretch + banded hamstring stretch 2) Rowing technique + quick transitions 3) 18 amrap / Teams of 3-5 Every 250m you row, switch with teammate. 3 push-ups, 5 air squats, 5 tuck jumps while you wait for your turn.

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wednesday 3.4.15

Posted on March 04th, 2015 by Cossfit Route 1

1) dynamic 2) ttb: 3×12 kb swing: 3×15 3) OTM 12 odd: 3 power cleans 70% of heaviest weight from last week even: 5 hspu (deficit, your choice)

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