Monthly Archives: March 2016

thursday 3.31.16

Posted on March 30th, 2016 by Cossfit Route 1

1. coaches choice 2. OTM 12 min1: row max cal in :30 min2: L-Sit ME in :45 3. 3 rounds 1 running lap 20 mountain climbers (ea) 16 db snatches (70/50)

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wednesday 3.30.16

Posted on March 30th, 2016 by Cossfit Route 1

1. coaches choice 2. 1rm deadlift 3. 15 amrap 15 DL (205/140) 15 HSPU (45 plate no ab mat, get lockout, pause at top) 50 DU

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tuesday 3.29.16

Posted on March 29th, 2016 by Cossfit Route 1

1. jerk skill work + 22 push-ups 2. push jerk: 5×3 3. 50 ring dips 40 hang cleans (115/80) 30 ring dips 20 hang cleans

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monday 3.28.16

Posted on March 28th, 2016 by Cossfit Route 1

—————————- Six years ago when I opened CFRTE1 I never would of imagined the community becoming what it is. I have been very lucky to have all the coaches past and present that I have had to help build such an amazing community. The energy in the gym Friday Night was awesome. I challenged you […]

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friday 3.25.16

Posted on March 25th, 2016 by Cossfit Route 1

WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.  

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thursday 3.24.16

Posted on March 24th, 2016 by Cossfit Route 1

1. snatch work 2. snatch: build to heavy 1.1 3. 4 rounds 15 ttb 20 rks (53/35) 20 grasshoppers (each side)

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wednesday 3.23.16

Posted on March 23rd, 2016 by Cossfit Route 1

1. coaches choice 2. 4 rounds 200m row 10 burpees bar hop 10 power cleans (115/85) 4-5min rest (pc should be fast, goal unbroken)

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tuesday 3.21.16

Posted on March 22nd, 2016 by Cossfit Route 1

1. Game + 22 push-ups 2. ring rows: 4×15 bench press: 4×5 3. 3 rounds 30 push ups (plates+ ab mat) 20 c2b

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monday 3.21.16

Posted on March 21st, 2016 by Cossfit Route 1

1. coaches choice + 22 push ups 2. Every :90 for 10rnds 2 front squats ascending 3. 10 amrap 15 med ball cleans 30 double unders

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friday 3.18.16

Posted on March 18th, 2016 by Cossfit Route 1

Workout 16.4 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball F 155 lb. / 14-lb. ball

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