Monthly Archives: January 2016

friday 1.29.16

Posted on January 29th, 2016 by Cossfit Route 1

1. skill: power play 2. power clean: 1.1 3. AMRAP 10 minutes 30 Power cleans (185/125) 30 Bar facing burpees 120 Double-unders

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thursday 1.28.16

Posted on January 28th, 2016 by Cossfit Route 1

1. mobility 2. build to heavy 2 thruster (from rack) 3. 7 amrap 5 s2oh (205/140) 5 ohs

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Wednesday 1.27.16

Posted on January 27th, 2016 by Cossfit Route 1

Today is bring a Friend day! 1. dynamic 2. L-Sit: 4xME single leg broad jump: 4×1 3. OTM 20 min1: 14 sit-ups min2: row 14/12cal min3: 20 grasshopers min4: ME burpee box jumps  

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tuesday 1.26.16

Posted on January 26th, 2016 by Cossfit Route 1

1. coaches choice 2a. reverse band fly: 4×15 2b. ring rows: 3×12 3. 50 hspu (45+25+10 w/ ab mat) rest 3min 3 rounds 15 c2b unbroken 40 double unders unbroken

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monday 1.25.16

Posted on January 25th, 2016 by Cossfit Route 1

  1. coaches choice 2. Back Squat Wendler 5/3/1 % based of 90% of 1rm 5×65% 5×75% 5+x85% 3. WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 10 reps @ 135/95 lb. deadlifts 15 box jumps, 24-inch 15 reps@ 185/135lb. deadlifts 15 […]

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friday 1.22.16

Posted on January 22nd, 2016 by Cossfit Route 1

SPECIAL BOSTON MARATHON CHARITY WOD SAT 1/23/16!! Greg Tobey has been a member of the CFRTE1 family since December 2014, at which time he was just beginning his training for his first marathon. This year he is running the Boston Marathon again, this time as a member of the Gillian Reny Stepping Strong Team (associated […]

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thursday 1.21.16

Posted on January 21st, 2016 by Cossfit Route 1

1. coaches choice Kalsu LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation […]

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wednesday 1.20.16

Posted on January 20th, 2016 by Cossfit Route 1

  1. dynamic 2. OTM 15 min 1: rkbs :45 M.E. reps min 2: 17/13 cal rower min 3: rest 3. 3x :45 M.E. 10m shuttle run

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tuesday 1.19.16

Posted on January 19th, 2016 by Cossfit Route 1

1. skill: hang clean 2. bent over bb row: 6×4 chin-up: 3×5 3. 5 rounds 10 hang cleans (135/95) 10 ttb 10 box jump overs (24/20)

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monday 1.18.16

Posted on January 18th, 2016 by Cossfit Route 1

Congrats to Andrew Fodera and his team for a successful weekend at Wodapalooza. 1. dynamic 2. back squat:1rm (15min) 3. Open 13.3 12 amrap 150 Wall balls (10 lbs to 9′ target) 90 Double-unders 30 Muscle-ups

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