Monthly Archives: September 2015

wednesday 9.16.15

Posted on September 15th, 2015 by Cossfit Route 1

1. coaches choice 2. 4 rnds nft ME L-Sit 12 supermans 20 rev band flys 3.  4 rounds 15 kbs (70/53) 40 double unders 3 burpees on the minute

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tuesday 9.15.15

Posted on September 15th, 2015 by Cossfit Route 1

1. hip mobility 2. build to heavy 1 back squat back squat: 10 reps at 60% of heavy 1 3. 5 rounds 200m run (island) 20 air squats 15 push-ups

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monday 9.14.15

Posted on September 14th, 2015 by Cossfit Route 1

1. dynamic 2. deadlift: build to heavy 1.1. 3. 40 pull-ups 40 hang p.cleans (135/95) 40 box jumps (30/24)

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friday 9.11.15

Posted on September 10th, 2015 by Cossfit Route 1

1. shoulder mobility + practice jerk 2. build to heavy split jerk 3. 9 amrap 11 burpee bar hops 01 jerk @ 70-80% 1rm

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Thursday 9.10.15

Posted on September 09th, 2015 by Cossfit Route 1

1. coaches choice 2. hang squat clean + squat clean build to heavy complex 3. 5-10-15-20 thruster (95/65) c2b 15 time cap

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wednesday 9.9.15

Posted on September 09th, 2015 by Cossfit Route 1

1. dynamic 2. deadlift: 5×3 building 3. Teams of 2 (one person works at a time) Rankle 20 amrap 6  dl 225 7 burpee pull-ups 10 kb swings (70/53) 200 m run (run together)

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tuesday 9.8.15

Posted on September 07th, 2015 by Cossfit Route 1

1. dynamic 2. front squat: 3×2 @90% (18 min) 3. push press: 4×5 building (15min) 4. thruster: 4×2 building (off rack,12 min)

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monday 9.7.15

Posted on September 06th, 2015 by Cossfit Route 1

“Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking […]

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friday 9.4.15

Posted on September 04th, 2015 by Cossfit Route 1

1. coaches choice 2.  Lynne  ME bench press BW rest 2 min ME pull-ups rest 5 min

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thursday 9.3.15

Posted on September 03rd, 2015 by Cossfit Route 1

1. shoulder + hip mobility + snatch 2. 15min to build to heavy hang snatch + snatch 3. 15-12-9 hang squat snatch (135/95) strict ring dips double unders x3

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