Monthly Archives: September 2015

wednesday 9.30.15

Posted on September 29th, 2015 by Cossfit Route 1

1. Dynamic 2. 25 AMRAP 2-3 people Team WOD 100 kb swings 100 sdhp 300 double unds 100 burpees

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tuesday 9.29.15

Posted on September 29th, 2015 by Cossfit Route 1

1. coaches choice 2a. Bench press:4×5@ 80% 1rm 2b. Rev Band Flys: 3×20 3. 10 amrap 10 ohs (115/75) 15 TTB

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monday 9.28.15

Posted on September 28th, 2015 by Cossfit Route 1

  1. dynamic 2a. Kroc rows: 3×15 2b. Turkish Get UPS: 3×2 3. 4 rounds 12 Deadlift (185/125) 15 c2b pullups 15 box jumps(step downs) 24/20

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friday 9.25.15

Posted on September 25th, 2015 by Cossfit Route 1

1. dynamic + mobility 2. Front Squat 5 reps @ 55% 3 reps @ 65% 1 rep @ 75% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95% Then Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM 3. 7-5-3 […]

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thursday 9.24.15

Posted on September 24th, 2015 by Cossfit Route 1

Bring a Friend Day is Today! 1. Dynamic + Ladder work 2. OTM 12 odd: 7 push-ups + 1 wall climb even: 15 air squats 3. 15 amrap 15 sit-ups 20 step-ups w/dbs (24/20) 20 grasshoppers 200m run

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wednesday 9.23.15

Posted on September 22nd, 2015 by Cossfit Route 1

1. Dynamic + rope climb skill 2. Rope Climbs: For Time: (time + reps) 5 legless (no rest into mups) ME set of Muscle-Ups 3.  3 rounds 15 kbs (70/53) 12 burpee box jumps 15 kbs 4 min rest

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tuesday 9.22.15

Posted on September 22nd, 2015 by Cossfit Route 1

1.  dynamic 2a. bench press: 5-4-3-2-1 ascending 2b. plate push: 5x 20ft shuttle(40ft total) 3. 500m row 1 mile bike 400m run

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monday 9.21.15

Posted on September 20th, 2015 by Cossfit Route 1

    1. coaches choice 2. For Time 10×5 C2B (must be 5 straight) 3. 4 rounds 15 snatches (95/65) 50 double unders 12min cap (New Lab Work)  

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friday 9.18.15

Posted on September 18th, 2015 by Cossfit Route 1

1. coaches choice 2.  Front Squat Every :90 for 5 rounds 2 reps @ 60% 2 reps @ 65% 2 reps @ 70% 1 rep @ 75% 1 rep @ 80% 2 min rest Every two minutes, for 10 minutes (5 sets): Front Squat 85% x 1 rep 85-90% x 1 rep 90+% x 1 […]

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thursday 9.17.15

Posted on September 16th, 2015 by Cossfit Route 1

1.skill: power snatch 2. build to heavy: 2 strict pull-up 3. 9-15-21 power snatch (135/95) c2b time cap: 15 min

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