Monthly Archives: January 2016

friday 1.15.16

Posted on January 15th, 2016 by Cossfit Route 1

1. coaches choice 2. Triple broad jump: Max Distance 5 attempts 3. 3 rounds 10 ttb 10 burpee box jump overs(24/20) 10 db snatches (total) rest 5 min should be absolute sprint. Unbroken modify reps as needed.

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thursday 1.14.16

Posted on January 14th, 2016 by Cossfit Route 1

  1. Skill C+J 2. build to heavy C+J 3. 30 reps for time back squat 10# heavier than last week. Every time you put bar down you owe 10 burpees. Time ends when 30 bs are done + burpees

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wednesday 1.13.15

Posted on January 13th, 2016 by Cossfit Route 1

1. coaches choice 2. teams of 2 20 amrap 40 strict pull-ups 60 dl (225/155) 80 push-ups 100 ab mat sit ups (one partner does 20 rkbs one does the movement when partner is done with rkbs they switch)

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tuesday 1.12.16

Posted on January 12th, 2016 by Cossfit Route 1

1. coaches choice 2a. bent over bb row: 5×6 2b. chin-up: 4×4 3. 6 amrap 8 snatches (135/95) 10 hspu (45plates no ab mat) rest 5 min 6 amrap 8 snatches (115/80) 10 hspu

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monday 1.11.16

Posted on January 11th, 2016 by Cossfit Route 1

1. dynamic 2. 15 minutes to build to heavy 2rep front squat 3. CrossFit Open1 11.4 AMRAP 10 minutes 60 Bar facing burpees 30 Overhead squats 120/90lbs 10 Muscle-ups

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friday 1.8.16

Posted on January 08th, 2016 by Cossfit Route 1

1. snatch work 2. 5 rep max tng snatch 3. 4 rounds 8 muscle ups 8 snatches (165/115)  

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Thursday 1.7.16

Posted on January 07th, 2016 by Cossfit Route 1

 Rizza does it again. http://www.whdh.com/clip/12120207/firefighters-trapped-in-saugus-fire-rescued-by-fellow-crew  1. Shoulder + squat mobility 2. Build to heavy: 1rm OHS 3. Back Squat: FT 15-12-9-6-3 @70% of 1rm unbroken

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wednesday 1.6.16

Posted on January 06th, 2016 by Cossfit Route 1

Dante Bova Celebrating his 1 year anniversary of CrossFit. In St Thomas. Down 60 lbs!! 1. row technique 2. 3x500m row 3-5 min rest 3. deadlift: 3rm

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tuesday 1.5.16

Posted on January 05th, 2016 by Cossfit Route 1

1.coaches choice 2. bent over bb row: 4×8 chin-up: 5×3 3. 50 c2b 30 power cleans (155/105) 30 c2b 15 power cleans

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monday 1.4.16

Posted on January 04th, 2016 by Cossfit Route 1

1. hip mobility 2.FRONT SQUAT: 5×2 Start at 80% of 1RM Front Squat. Keep the weight constant across all sets up 5# from last week 3.  0-8:00 amrap 8 thrusters (115/80) 12 TTB 12:00 – 20:00 amrap 8 thrusters (95/65) 8 burpee bar hop

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