Monthly Archives: December 2015

thursday 12.31.15

Posted on December 31st, 2015 by Cossfit Route 1

1. dynamic 2. back squat: 1 rep at 90% then 2×5 @30# less 3. 20 amrap 15 power cleans (135/95) 15 hspu 15 front squat (135/95) 15 burpee bar hop

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wednesday 12.30.15

Posted on December 30th, 2015 by Cossfit Route 1

  1. coaches choice 2. ANNIE 50-40-30-20-10 sit-ups (db on toes, hands must touch toes) double unders 3. otm 16 odd: bench press: 3 reps even: 12 kbs or rkbs (spot then swing)

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tuesday 12.29.15

Posted on December 29th, 2015 by Cossfit Route 1

https://www.facebook.com/events/1656798027921989/ 1. coaches chioce 2. bench: db row 4×8 chin-ups: 3×5 3. 9 amrap 10 dl @185/130 8 c2b 6 box jumps (24/20) otm 2 burpees

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monday 12.28.15

Posted on December 28th, 2015 by Cossfit Route 1

1. hip mobility 2. front squat: 5×2 5# heavier than last week 3.4 rounds 1min ME cal row 1min rest 1min ME thrusters (95/65) 1min rest

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thursday 12.24.15

Posted on December 24th, 2015 by Cossfit Route 1

1. jerk practice 2. jerk: 3×2@ 80% of 1rm (+10# from last week) 3. 4 rounds 10 hang clean + jerks (165/115) 20 TTB

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wednesday 12.23.15

Posted on December 23rd, 2015 by Cossfit Route 1

Bring A Friend Day Today 1. coaches choice 2a. seated box jump: 5×2(30/24) 2b. 3x 40m shuttle .           . ___> . 10m .  <_________ . 20m . ____>. 10m 3. 16 amrap Teams of 2 100 plate g2oh (45/25) 50 burpees 100 sit-ups 50 burpees 100 box jumps (24/20) 50 burpees […]

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tuesday 12.22.15

Posted on December 22nd, 2015 by Cossfit Route 1

1. coaches choice 2. 12 amrap 1-2-3-4-5-6-7… Mups 10 kbs (70/53) rest 10 min 10 amrap 8 c2b 5 power snatch (155/105)

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monday 12.21.15

Posted on December 20th, 2015 by Cossfit Route 1

Thank you to everyone who came out to the Holiday Party. It is always one of the best nights of the year. Already looking forward to next years party. 1. dynamic 2. FRONT SQUAT: 5×2 80% or up 10# from last week 3. 3 rounds 50 wallball (20/14) 100 double unders

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friday 12.18.15

Posted on December 18th, 2015 by Cossfit Route 1

1. coaches choice 2. mups: 3xme 4 min rest (or 30 reps) 3. 10 amrap 2-4-6-8-10-12.. c2b power cleans (185/135)  

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thursday 12.17.15

Posted on December 17th, 2015 by Cossfit Route 1

1. jerk work 2. jerk: 3×2@ 80% of 1rm 3. 5 rounds 5 s2oh (225/155) 5 bj (40/30)

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