Monthly Archives: December 2015

wednesday 12.16.15

Posted on December 16th, 2015 by Cossfit Route 1

1. coaches choice 2a. max height box jumps 2b. weighted push-up: 5×5 2c. supermans: 5×15 (2sec hold) 3. 3 rounds 12 total weighted lunges (db/kbs) 16/12 cal AB/AD rest 2-4 min

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tuesday 12.15.15

Posted on December 15th, 2015 by Cossfit Route 1

1. coaches choice 2. 30 amrap 20 c2b 20 hang cleans (135/95) 20 burpees bar hops 20 ttb/sit-ups 20 kb swings (70/53)

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monday 12.14.15

Posted on December 13th, 2015 by Cossfit Route 1

1. coaches choice 2. FRONT SQUAT: 5×2 Start at 80% of 1RM Front Squat. Keep the weight constant across all sets (we will be increasing ea week) 3. 12 OTM 12 wallball+ 20 double unders or 12 OTM 15 wb (odd) 30 DU (even) If you don’t complete skip next minute LAB: 1) CLEAN & JERK: 5 singles […]

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friday 12.11.15

Posted on December 11th, 2015 by Cossfit Route 1

  1. warm-up + mobility 2. chin-ups: build to heavy 2 3. “Ryan” 5 rounds 7 Muscle-ups (strict C2b/strict pull-ups/ kip pull-ups/double dips) 21 Burpees

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thursday 12.10.15

Posted on December 10th, 2015 by Cossfit Route 1

1. coaches choice 2. DL: heavy 2 3. 12 amrap 3 tng cluster (no jerk/165/115) 6 strict hspu (45) 9 DL (165/115)

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wednesday 12.9.15

Posted on December 09th, 2015 by Cossfit Route 1

1. coaches choice 2.TGU: 2×2 Double Broad Jump: 5×2 3. 4 rounds 300m row 20 rkbs (70/53) 15 burpees rest 2-3 min

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tuesday 12.8.15

Posted on December 08th, 2015 by Cossfit Route 1

1. snatch/ hang clean/ jerk work 2. 2 rounds (14 min TC) 20 c2b pull-ups 10 hang cleans (155/110) 20 ttb 10 snatches 3. (15-20min) build to a heavy jerk

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monday 12.7.15

Posted on December 07th, 2015 by Cossfit Route 1

  1. coaches choice 2. Back squat: 4×5 10lbs heavier than last week or @72% of 1rm 3. 2 rounds (tc. 14min) 15 hspu 20 boxjump overs 50 wallball

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friday 12.4.15

Posted on December 04th, 2015 by Cossfit Route 1

CHRISTMAS PARTY WILL BE DECEMBER 19TH@ 8PM, VANDERBILT BOSTON. 1. coaches choice 2. 30 amrap (partner WOD) 8 ohs(135/95) 15 push-ups (plates) 5 muscle ups 10 db snatches (85/60) (@15min ohs change to DL@225/155

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thursday 12.3.15

Posted on December 03rd, 2015 by Cossfit Route 1

  CHRISTMAS PARTY WILL BE DECEMBER 19TH@ 8PM, VANDERBILT BOSTON. 1. sqt cln + Jerk 2. build to heavy double C+J (T+G) 3. otm8 1 C+J @85-90% of double

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