Monthly Archives: April 2015

thursday 4.30.15

Posted on April 30th, 2015 by Cossfit Route 1

1) coaches choice<a 2) front squat: build to heavy 5 3) 3 rounds (2:00ea) row 250 M.E. wallball (20/14)10 ft rest 3-5 min  

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wednesday 4.29.15

Posted on April 29th, 2015 by Cossfit Route 1

1) 3x 20 banded good mornings + 15 calf raises + 10 burpees 2) bent over bb rows: 4×10 ME broad jump: 5×1 3) 8 amrap 40 double unders 15 rkbs (70/53) 15 push-ups

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tuesday 4.28.15

Posted on April 28th, 2015 by Cossfit Route 1

Let’s celebrate all that Chris has taught us this FRIDAY NIGHT AT Town Line Luxury Lanes @ 6:30. 1) coaches choice + 2×2 tgu 2) Heavy’ish Grace (205/145) or 5# heavier than last week. 14 min cap 3) 6 otm 6 strict c2b

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monday 4.27.15

Posted on April 27th, 2015 by Cossfit Route 1

1) dynamic + ankle + posterior chain mobility 2) front squat: 5×1 @ 5# heavier than last week 3) OTM 6 ttb:  1 more than last week if you hit the number you where going for last week. If not try that number again (unbroken) 4) OTM 10 odd: jumping split squats 12/6 each plate OH (45/25) explosive/full hip […]

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friday 4.24.15

Posted on April 24th, 2015 by Cossfit Route 1

Well everyone, the time has come. Next week will be Coach Chris’ last week. It was an awesome 2 1/2 years and we wish him the most success. We are grateful for the time we had. We have all learned a lot from what he has to offer and wish him luck on his new endeavor! […]

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thursday 4.23.15

Posted on April 23rd, 2015 by Cossfit Route 1

1) coaches choice 2) 25 min to build to heavy hang Snatch + full snatch: squat or power 3) 1x 750ME row

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wednesday 4.22.15

Posted on April 22nd, 2015 by Cossfit Route 1

1) dynamic + calf and ankle mobility 2) kroc row: 4×15 skater jumps: 4×8 v-ups: 4×10 3) 4 rounds 15 deadlifts (225/155) 20 push-ups  

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tuesday 4.21.15

Posted on April 21st, 2015 by Cossfit Route 1

Congratulations Greg on completing the Boston Marathon today. The CrossFit Route 1 family is super proud of you and all the consistent hard work you have put in. 1) mobility + TGU: 3×2 2) FT: 20 s2oh 5Lbs heavier than last week 3) otm 6 6 strict c2b 4) 75 KBS FT (70/53) 3 burpees otm

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monday 4.20.15

Posted on April 20th, 2015 by Cossfit Route 1

1) coaches choice 2) front squat: 3×2 5# heavier than last week 3) OTM 5 TTB: 1 more than last week if you hit the number going for last week. If not try that number again (unbroken) 4) 8 AMRAP 5 power cleans 5# heavier than last week 30 double unders

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friday 4.17.15

Posted on April 17th, 2015 by Cossfit Route 1

1) coaches choice then TGU: 2×2 heavy 2) weight lunges: 4×8 weighted sit-ups: 4×12 3) 3 rounds 20 pull-ups 20 box jump overs (24/20)

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