Monthly Archives: October 2015

friday 10.16.15

Posted on October 16th, 2015 by Cossfit Route 1

  1. shoulder + hip mobility 2. 5-6-7-8-9-8-7-6-5 C2B / pull-ups/ ring rows Unbroken 3. mighty mouse 7 AMRAP 50 thrusters (75/55) 30 snatches ME HSPU

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thursday 10.15.15

Posted on October 15th, 2015 by Cossfit Route 1

1. Ladder work 2. deadlift: build to heavy 1.1.1 3. seated box jumps: 5×1 ME 4. 4 rounds (225/155) 3 cleans 10 deadlifts 12 burpee bar hops

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wednesday 10.14.15

Posted on October 14th, 2015 by Cossfit Route 1

Happy B-Day to the one and only Katie Cakes! 1. Coaches choice 2. 30 Db Snatch FT (heavy) 3. Rower: 3 x 1min ME row cal rest 3-4 min

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tuesday 10.13.15

Posted on October 13th, 2015 by Cossfit Route 1

1. coaches choice 2a. stict press: 3 rep max 2b. L-sit: hold 4xME 3. 1 set ME Muscle-Ups/ strict pull-ups 4. FT 100 push-ups .

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monday 10.12.15

Posted on October 12th, 2015 by Cossfit Route 1

  OPEN GYM 7am-9am class @9 1. skill: squat clean 2. build to heavy complex: power clean + hang squat clean + squat clean 3. 4 rounds 12 ohs (135/95) 6 snatches 3 thrusters

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friday 10.9.15

Posted on October 09th, 2015 by Cossfit Route 1

1. coaches choice 2. push press: 5rm (12 min) 3. front squat: build to heavy 7 (12 min) 4. 10 amrap 8 c2b 8 ttb 40 double unders

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thursday 10.8.15

Posted on October 08th, 2015 by Cossfit Route 1

  1. dynamic 2. hurdle jumps: 4×5 broad jump: 4×1 3.15 amrap 200m run 5 power cleans ascending weight (185/195/205/215/225/235/ME 245) (130/135/140/150/155/160/ME 170)

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wednesday 10.7.15

Posted on October 07th, 2015 by Cossfit Route 1

1.  Dynamic 2. 16 minutes (:45on :15 off) odd: rkbs even: wall walks rest 5 min 15 minutes (:45on :15 off) plate g2oh sit-ups cal row

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tuesday 10.6.15

Posted on October 06th, 2015 by Cossfit Route 1

1. coaches choice 2. FT 10 strict c2b 10 muscle ups 10 bar mups 10 strict pull-ups 10 c2b 10 pull-ups 10 min cap or 10 Amrap (3 burpees otm) ME strict pull ups/ bb pull-ups/ring rows straight under rings 3. 10 amrap 7 ring dips 7 hspu (45)/ db press

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monday 10.5.15

Posted on October 05th, 2015 by Cossfit Route 1

1.skill squat clean/ hang squat clean 2. Squat clean: heavy 1.1 20 min 3. 30 ttb ft 3min cap 4. 4 rounds (10 cap) 5 hang squat clean (205/140) 5 box jumps (30/24)  

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