Monthly Archives: November 2015

thursday 11.12.15

Posted on November 12th, 2015 by Cossfit Route 1

1. C+J skill work 2a. db lunge: 5×5 each leg 2b. L-sit: 5xM.E. 3. 3 rounds 15 c+J (155/110) 20 TTB

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wednesday 11.11.15

Posted on November 11th, 2015 by Cossfit Route 1

1. coaches choice 2. Teams of 2-3 25 amrap 100 cal row 12 wall walks 50 strict pull-ups or 100 ring rows 100 burpees  

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tuesday 11.10.15

Posted on November 10th, 2015 by Cossfit Route 1

Class Times for Veterans Day/ Wednesday  6am/9am/6pm  open gym 7am-9am + 4pm-6pm 1. Jerk Work 2. build to heavy 1rep jerk, split or push 3. 10 amrap 15 strict hspu (4″) 50 double unders 15 strict hspu floor 50 double unders 30 ring push-ups 50 double unders ME Ring Dip

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monday 11.8.15

Posted on November 09th, 2015 by Cossfit Route 1

So proud of all these clowns. Everyone gave it all they had at the CF Southie Showdown this weekend. Thanks to everyone that came out and gave support. 1. Coaches choice https://www.youtube.com/watch?v=paqqpRAK8Ls&feature=youtu.be 2. “Three Wise Men” A. “Jeremy” AMRAP 4: 5 Hang Squat Snatch, 135/95 10 Barbell Burpees 4 minute rest B. “Ben” AMRAP 4: 10 Power Clean, 135/95 […]

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Friday 11.6.15

Posted on November 06th, 2015 by Cossfit Route 1

1. back rack jerk + hip mob + ankle mob 2. OHS: Build to heavy 2 hurdle hops: 4×5 3. Amanda 9-7-5 Muscle Ups Sqt Snatch —— Noah Olsen https://www.youtube.com/watch?v=_9PT5Du-cjo ——– 2015 CF Games Teens https://www.youtube.com/watch?v=Pdw3FIBsjFs ———- 2010 CF Games (need to watch at 11:30 on) https://www.youtube.com/watch?v=ha1a_7Nn3b0

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thursday 11.5.15

Posted on November 05th, 2015 by Cossfit Route 1

  1. hip mobility + skill: complex 2. Hang Power clean+ power clean: build to heavy complex (15 minutes) 3. 10 amrap 2 wall walks 6 powercleans (185/115) 8 T2B / sit-ups

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wednesday 11.4.15

Posted on November 04th, 2015 by Cossfit Route 1

1. coaches choice 2.  6 rounds 5min on 2min off teams of 2-3 250m row 15 russian swings teams of 2 one person works at a time/ teams of 3 chipper style.    

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tuesday 11.3.15

Posted on November 03rd, 2015 by Cossfit Route 1

1. dynamic + hip mobility + shoulder mobility 2. 20 amrap 20 thrusters (135/95) 20 pull-ups 20 burpees

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monday 11.2.15

Posted on November 02nd, 2015 by Cossfit Route 1

1. dynamic 2. Front Squat: 1 @ 90% 2×3 -30# (add 5 pounds from last week) 3. 4 rounds 10 push-ups 10 box jump overs (24/20) 30 double unders

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