Monthly Archives: July 2015

friday 7.31.15

Posted on July 31st, 2015 by Cossfit Route 1

  1. dynamic + hip mobility + shoulder mobility 2a. front squat: 4×4 2b. chin ups: 4×4 3.  EVENT 10 – TRIANGLE COUPLET 15-10-6 thrusters (165/115) bar muscle ups time cap: 15 best mens time, Mathew Fraser : 4: 46 best womens time, Camille Leblanc-Bazinet : 4:47

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thursday 7.30.15

Posted on July 30th, 2015 by Cossfit Route 1

1. coaches choice 2. FT 20 strict hspu (25’s) rest 2 min 40 strict hspu (45’s+25’s) 3. 5 rounds 15 kbs (70/53) 10 burpees

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wednesday 7.29.15

Posted on July 29th, 2015 by Cossfit Route 1

1. dynamic 2a. tgu: 4×2 2b. V-Ups: 4×8 3. 3 rounds 25 cal row 20 cal AB or 25 Airdyne 400m run rest 3-5min

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tuesday 7.28.15

Posted on July 28th, 2015 by Cossfit Route 1

1. snatch + power clean 2. 8 amrap 8 c2b (unbroken) 4 snatches (165/115) rest 5 min 8 amrap 8 c2b 8 power cleans (165/115) rest 5 min 8 amrap 50 double unders 15 deadlifts (165/115)  

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monday 7.27.15

Posted on July 27th, 2015 by Cossfit Route 1

1. coaches choice 2a. 20 min back squat: 4×3 80% + 10lbs 2b. 15 min 1 strict press + 3 push press 3. Otm 5 1.1 thrusters.  ascending

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friday 7.24.15

Posted on July 24th, 2015 by Cossfit Route 1

Ladies look at these 16-17 yr old girls at the 29:00 min mark 1) shoulder mobility + hip mobility + squat snatch skill 2) AMANDA (2 heats 12 min cap) 9-7-5 muscle ups squat snach (135/95) Men check out these 40-44 yr old athletes at the 57:00 min mark   

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thursday 7.23.15

Posted on July 23rd, 2015 by Cossfit Route 1

1. hip + chest and shoulder mobility 2a) 4×10 ring push 2b) 4x60ft kb farmers carry 3) 20 stict hspu (25 plate) 20 front squats (165/115) 30 kipping hspu (25+45) 20 front squats 20 strict hspu (25 plate) 15 min time cap

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wednesday 7.22.15

Posted on July 22nd, 2015 by Cossfit Route 1

“The Fam”. Myself, Tracy, Big brother Cruz and our newest edition little brother, Beckham “Bex” Fuller Monaco. 8.7lbs 20″ born 7/19/15. @ 1:12pm. Sorry to leave everybody hanging just wanted everyone to find out together. Love you guys. 1) coaches choice 2) 12 OTM min1 hs practice min2 L-Sit min3 10 leg lift L/R + […]

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tuesday 7.21.15

Posted on July 21st, 2015 by Cossfit Route 1

2015 CrossFit Games Start @ 11am today with teen and masters athletes. 1. coaches choice 2. EMOM 10 C2B 7reps 3. 12 AMRAP 3-6-9-12-15-18-21-24-27… Power clean (185/130) TTB

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monday 7.20.15

Posted on July 19th, 2015 by Cossfit Route 1

  1. coaches choice 2. 20 min Back Squat 4×3@ 80% of 1rm 3. 15 min Strict Press build to heavy 4 4. from the rack, 1 max effort set of s2oh (same weight as last Mondays wod)

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