Monthly Archives: June 2015

tuesday 6.30.15

Posted on June 30th, 2015 by Cossfit Route 1

1. coaches choice 2.  strict pull-ups: 8×3 3. 15-12-9 power clean burpee rest 10 min 15-12-9 power clean burpee

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monday 6.29.15

Posted on June 29th, 2015 by Cossfit Route 1

1. hip mobility 2. 40 min to complete Back Squat: 3×2 @90% Front Squat: Build to a heavy 1 OHS: build to heavy 3 3. 3 amrap squat cleaan @ 70% of FS

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friday 6.26.15

Posted on June 26th, 2015 by Cossfit Route 1

Here it is…post whenever you see fit to do so Thank you for letting me share this info…yet another thing I’ve become passionate about! To all the CrossFit Moms, CrossFit Mamas-to-be, and all the future CrossFit Mamas: Since my first day in the gym, CrossFit has been something that resonated with me, something I knew […]

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thursday 6.25.15

Posted on June 24th, 2015 by Cossfit Route 1

Today is bring a friend day! 1.dynamic + push press + wallball 2. build to heavy 5 push press double broad jump: 5×1 3. 10 rounds 10 wallballs 10 push ups 12 min cap  

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wednesday 6.24.15

Posted on June 23rd, 2015 by Cossfit Route 1

1. dynamic 2. 15 amrap 400m run 4 wallwalks 50 double unders rest 10 min 15 amrap 200m run 10 ttb 15 rkbs

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tuesday 6.23.15

Posted on June 23rd, 2015 by Cossfit Route 1

1. coaches choice 2. 10-9-8-7-6-5-4-3-2-1 Muscle-Ups unbroken start at double the number you used for the amrap last week or the max number you have ever done. 3. 5 rounds 8 hang power cleans (75% of last week) 8 burpee bar hop

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monday 6.22.15

Posted on June 22nd, 2015 by Cossfit Route 1

1. hip + should mobility 2. 20 min to build to heavy 1 Back Squat 3. 7 rounds 6 s2oh (85% of last tue strength 6 box jumps (30/24) (12 time cap)

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friday 6.19.15

Posted on June 19th, 2015 by Cossfit Route 1

1. coaches choice 2. bench press: 4×8 bounding: 5×4 3. 8 amrap 3-6-9-12-15-18-21… Push ups goblet squats (53/35

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thursday 6.18.15

Posted on June 18th, 2015 by Cossfit Route 1

1. squat clean 2. 10 rounds 1 squat clean every :90 ascending 3. 5 rounds 10 deadlifts 12 C2B

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wednesday 6.17.15

Posted on June 17th, 2015 by Cossfit Route 1

1. coaches choice 2. OTM 15 min 1: row 250 min 2: T2b 5-8 (+1 from last week) min 3: rest 3. 8 x200m Run rest 1:30

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