Monthly Archives: November 2015

monday 11.30.15

Posted on November 30th, 2015 by Cossfit Route 1

Stay tuned Christmas Party will be announced this week. 1. coaches choice 2. Back squat: 4×5 10lbs heavier than last week or @72% of 1rm 3. 3 rounds. 2 amrap 30 wallball (20/14) ME HSPU rest 2 min

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wednesday 11.25.15

Posted on November 25th, 2015 by Cossfit Route 1

Route 1 Athletes, Rachael has some news for all of us.   Hi Guys, It has been so exciting watching all of your successes throughout the last year, especially all the recent PRs and double-unders! Due to all of your hard work and dedication, I have learned how rewarding a coaching career can be—Thank you! […]

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tuesday 11.25.15

Posted on November 24th, 2015 by Cossfit Route 1

  1. coaches choice 2. OTM 8 hspu progression 3. build to heavy 5 push press 4. OTM 14 odd: 7 thrusters 7 pull-ups 7 burpees even: 15 kbs (53/35)

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monday 11.23.15

Posted on November 23rd, 2015 by Cossfit Route 1

  1. dynamic 2. Back squat: 4×5 3. 3 rounds 10 hang cleans (155/05) 12 db snatches (heavy) 50 double unders

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friday 11.20.15

Posted on November 20th, 2015 by Cossfit Route 1

  Congrats to everyone who PR’ed in October. 1. shoulder mob 2. Muscle Ups 1-2-3-4-5-6-7-6-5-4-3-2-1 12 min or OTM 12 muscle ups/muscle progressions/strict pull-ups/ kipping/ assisted pull-ups 3. 3 rounds 3min on 2 off 20 kbs (70/53) 20 push-ups ME Kbs snatches

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thursday 11. 19.15

Posted on November 19th, 2015 by Cossfit Route 1

MY little buddy is 3yrs old today. Boy does time fly. 1. coaches choice 2. ‘MisFit Clean Complex’ 1rm: All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk 3. 16 amrap (2 burpees OTM) 100 wallballs 100 box jumps overs (24/20) 100 s2oh (115/80)

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wednesday 11.18.15

Posted on November 18th, 2015 by Cossfit Route 1

  Bring A Friend Day TODAY! 1. Coaches Choice 2. TGU: 4×2 Double unders: 4×1:30 3. 1 Round 50 cal row 50 cal ride

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tuesday 11.17.15

Posted on November 17th, 2015 by Cossfit Route 1

1. Shoulder mobility + push jerk skill 2. OTM 8 hspu pic # kipping or stric 3. build to heavy 3 push jerk 4. 2 rounds 25 C2b 15  burpees 25 TTB 15 burpees (12 min cap)

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monday 11.16.15

Posted on November 15th, 2015 by Cossfit Route 1

  1. coaches choice 2. back squat: 4×5@72% 3. 10 amrap 10 oh kb/db/plate lunges (53/35) 15 rkbs 30 double unders

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11.FRIDAY the 13th.2015

Posted on November 12th, 2015 by Cossfit Route 1

  Bring a friend day next Wednesday! 1. shoulder mobility + skill work w/ the kip 2. OTM 10 muscle ups/ c2b/ muscle progressions/ strict pull-ups/ kipping/ assisted pull-ups 3. Partner WOD. (teams of 2-4) 20amrap 500m row (keep your times)

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