Monthly Archives: June 2015

Tuesday 6.16.15

Posted on June 16th, 2015 by Cossfit Route 1

1. hip + shoulder mobility 2. back squat: 4×3 @75% or 5-10 heavier than last week 3. 10 min (from floor) build to heavy 4 rm S2OH 4. 12 amrap 8 hspu 10 kbs 12 box jump overs (24/20)

Read More

monday 6.15.15

Posted on June 15th, 2015 by Cossfit Route 1

1. coaches choice 2. 8 amrap sets of 3 muscle ups (same modification as last week) 3. 4 rounds  2min on 2min off 10 burpees 8 power clean (10# heavier than last week) ME Double unders

Read More

friday 6.12.15

Posted on June 12th, 2015 by Cossfit Route 1

1. dynamic 2. 4x5ea kb walking lunges L-Sit: 4x ME 3. 3 rounds 30 wall balls (20/14) 400m run then 200 w/ kb 53/35 14min cap

Read More

Thursday 6.11.15

Posted on June 10th, 2015 by Cossfit Route 1

I couldn’t decide what selfie, I enjoyed more (p.s. taken with a real camera not cell phone). These were taken during Tracy first pregnancy in Cali. We are 1 month away from meeting kid #2.  1. dynamic + deadlift skill work 2. 20 min build to a heavy 1rep deadlift 3. 10-> 1 c2b pull-ups 1-> 10 […]

Read More

wednesday 6.10.15

Posted on June 10th, 2015 by Cossfit Route 1

1. dynamic + T2B & row practice 2. OTM 12 odd: 5-8 T2b (+1 from last week) even:12 banded good mornings 3. 4 rounds (2 min on, 3-4 off) 300m row ME double unders

Read More

Tuesday 6.9.15

Posted on June 08th, 2015 by Cossfit Route 1

1. hip mobility + shoulder mobility 2. back squat: 4×3 @75% or 5-10 heavier than last week 3. 10 min build to heavy 6rm S2OH (fail=done) 4. 3 rounds 6 s2oh @75% 10 burpee bar hops

Read More

monday 6.8.15

Posted on June 08th, 2015 by Cossfit Route 1

1. dynamic 2. OTM 10 3 muscle-ups/ 3 strict bw/weighted pull-up/ 3 kipping pull-ups 3. 20 AMRAP 200 m run 12 kbs (70/53) 5 power cleans (205/135)

Read More

friday 6.5.15

Posted on June 05th, 2015 by Cossfit Route 1

1. hip mobility + shoulder + hspu practice 2. thruster: 5×3 ascending 3. 8 rounds 10 hspu 3 front squats (185/130)

Read More

thursday 6.4.15

Posted on June 04th, 2015 by Cossfit Route 1

1. coaches choice 2. 10 min build to heavy : 1.1 power snatch 3. 3 rounds 10 power snatches (135/95) 20 pull-ups / 10 very slow negatives / 20 ring rows

Read More

wednesday 6.3.15

Posted on June 03rd, 2015 by Cossfit Route 1

1. dynamic + T2B skill work 2. otm 12 odd: T2b 5-8 even: supermans 12 3. 4 rounds 3min on 2min off 200m run ME rkbs (70/53)

Read More
"Changing Lives One WOD at a Time"
CrossFit Route 1 | | 781-322-0050 | crossfitroute1@gmail.com