Monthly Archives: April 2015

thursday 4.16.15

Posted on April 16th, 2015 by Cossfit Route 1

1) dynamic warm-up + 2×4 each arm 2) ring rows: 4×12 clapping push-ups: 4×5 max height 3) 15 amrap 10 ohs (75/55) 10 bar facing burpees 10 front squats 10 hang cleans  

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wednesday 4.15.15

Posted on April 14th, 2015 by Cossfit Route 1

1) tgu 2×5 ea arm + hamstring mobility + sumo DL 2) sumo DL: build to heavy 4 3) 4 rounds 300m row metal 45# plate push: shuttle 12ft-24ft rest 2-3 min

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tuesday 4.14.15

Posted on April 14th, 2015 by Cossfit Route 1

  1) shoulder mobility + shoulder warm-up 2) otm 5 4 s2oh (5#) than last week 3) otm 5 5 strict c2b 4) 4 rounds 10 hspu 20 rkbs (70/53) 10 burpees

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monday 4.13.15

Posted on April 12th, 2015 by Cossfit Route 1

1) coaches choice 2) front squat: 3×2 @ 90% of 1rm 3) OTM 5: TTB: 1 more rep per set, than last week. (unbroken) 4) 7 amrap 6 power cleans (same weight as last week/ 185/130) 12 box jumps (24/20

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friday 4.9.15

Posted on April 10th, 2015 by Cossfit Route 1

1) coaches choice 2) 40-30-20-10 db snatch (heavier than light) sit ups lunges (total)

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thursday 4.9.15

Posted on April 09th, 2015 by Cossfit Route 1

Athlete of the Month: Bruno Barabba – What do you do for a profession? I’m a Designer (Web/Graphic) – How did you get involved in CrossFit? My cousin introduced  me to Crossfit. She loves me! – What was your first WOD/experience like? I don’t remember. I just remember thinking “What I’m doing here?” and “how […]

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Wednesday 4.8.15

Posted on April 08th, 2015 by Cossfit Route 1

1) skill: Hang Sqt Clean + Sqt Clean 2) Build to a Heavy: Hang Sqt Clean + Sqt Clean 3) 5 amrap 30 double unders 15 air squats

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tuesday 4.7.15

Posted on April 07th, 2015 by Cossfit Route 1

1) coaches choice 2) OTM 12 odd: 5 s2oh (20#/15# heavier than 1rm strict press) even: 5 strict c2b 3) 12 AMRAP 10 kbs or rkbs (70/53) 8 pull-ups 6 hspu (2×45/45+15)both w/ ab mat

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monday 4.6.15

Posted on April 06th, 2015 by Cossfit Route 1

1) hip mobility + front rack mobility 2) front squat: 1rm 3)  OTM 5 TTB pick a number you know you can hit each minute. We  will increase next week. 4) 7 amrap 5 power cleans (185/130) 10 burpee box jump overs (24/20)

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friday 4.3.15

Posted on April 03rd, 2015 by Cossfit Route 1

CrossFit Total Day Don’t forget to take your Blonyx before class. Purchase 2 containers of Blonyx and get a free t-shirt. 1) dynamic warm-up 2) CrossFit Total (15 min each) Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

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