Monthly Archives: October 2015

friday 10.30.15

Posted on October 29th, 2015 by Cossfit Route 1

1. shoulder + hip mobility 2. 4 rounds 7 c2b 7 hspu 7 C+J (135/95) 7 burpee plate hop (45) rest 4 min

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thursday 10.29.15

Posted on October 29th, 2015 by Cossfit Route 1

1. snatch skill 2. 30 minutes to build to a snatch: 1.1.1

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wednesday 10.29.15 BRING A FRIEND DAY

Posted on October 28th, 2015 by Cossfit Route 1

1. coaches choice 2a. farmers carry: 3 x max distance in 1min 2b. weighted lunges: 3x 8 ea 3. 3 rounds 20 plate g2oh 30 plate hops 40 grasshopers (20ea)

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tuesday 10.27.15

Posted on October 27th, 2015 by Cossfit Route 1

1. coaches choice 2. 4 rounds  6 muscle-ups 8 s2oh (135/95) 10 cap ___________ rest 10 min ___________ 3. 12 amrap 12 c2b 10 hang cleans (155/105) 200m run

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monday 10.26.15

Posted on October 26th, 2015 by Cossfit Route 1

1. dynamic + hip mobility 2.Front Squat: 1 @ 90% 2×3 -30# (add 5 pounds from last week) 3. OTM 12 min 1: 12 box jump overs (30/24) min 2: 10 kb swings (70/53) min 3: 40 double unders

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friday 10.23.15

Posted on October 23rd, 2015 by Cossfit Route 1

1. Coaches choice 2a. strict pull-ups: 4×6 2b. bench press: build to heavy 1 3. 5 rounds (1min on :30 off) ME push-ups ME TTB

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thursday 10.22.15

Posted on October 22nd, 2015 by Cossfit Route 1

1. hip + shoulder mobility 2. Back Squat: work up to 90% for 1rep / 1 ME set of BS: -40 if over 300lbs, -30lbs under 300 3. 5 rounds 20 wallball 10 db snatches (70/50)  

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wednesday 10.21.15

Posted on October 20th, 2015 by Cossfit Route 1

1. dynamic + mobility 2. 1000m row; rest 3-5min 750m row; rest 2:30-4min 500m row; rest 2:00-3min 250m row 3. Buy Out if feeling well. 50 cal AB or AD or 2min what ever happens first

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tuesday 10.20.15

Posted on October 20th, 2015 by Cossfit Route 1

1. shoulder + lat mobility 2a) Strict press: build to heavy 1 then 2×5 @ 80% 2b) ttb: 3×15 (perfect form) 3.15 amrap 10 hspu 15 box jump overs 20 pull-ups 25 rkbs (70/53)

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monday 10.19.15

Posted on October 17th, 2015 by Cossfit Route 1

Route 1 athletes in NH and CT this weekend. Great job to both groups.   1. hip shoulder mobility 2. Front Squat: 1 @ 90% 2×3 -30# 3. 3 rounds 8 clusters  (135/95) 10 ring dips 40 double unders

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