Monthly Archives: April 2016

friday 4.29.16

Posted on April 29th, 2016 by Cossfit Route 1

  1. bench press: 75%x5 85%x3 95×1+ 2. Jackie 1000m row 50 thrusters (45) 30 pull-ups

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thursday 4.28.16

Posted on April 28th, 2016 by Cossfit Route 1

A message from Dennis Monaco and CROSSFIT AMESBURY. April 27, 2016 It is with great sadness that we must inform our Crossfit community of the sudden passing of one of our members, Randy Fletcher. Randy passed away Monday morning. He was 50 years old. Our deepest sympathy to his family especially his wife Jen. While […]

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wednesday 4.27.16

Posted on April 27th, 2016 by Cossfit Route 1

1a. single leg broud jump: 5x (land on two feet) 1b. farmers carry 80ft (40ftx2) _______________ 2. 20 ttb 13 power cleans (135/95) 20 ttb 11 p. cleans (185/130) 20 ttb 9 p. cleans (225/155) 10ttb ME p. cleans (245/170) 10min  cap

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tuesday 4.26.16

Posted on April 26th, 2016 by Cossfit Route 1

1. skill:  squat snatch 2. every :30 for 6 min c2b same as last week 3. 3 rounds 3 amrap 4 muscle ups 4 squat snatches (135/95) rest 3 min Modifications Muscle Ups/ 3 C2b+ 3 ring dips/ 3 kipping pullups + 3 box dips/ 6 ring rows + 3 box dips Squat Snatch/ Power Snatch better […]

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monday 4.25.16

Posted on April 25th, 2016 by Cossfit Route 1

Big Congrats to these three who came in 3rd Sunday at the CrossFit Reach Comp. 1. Dynamic 2. 10 amrap 8 deadlifts (225/155) 8 burpee bar hops 40 double unders 6 min rest 10 amrap 8 s2oh (155/105) 15 air squats 10 kbs (70/53)

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friday 4.22.16

Posted on April 22nd, 2016 by Cossfit Route 1

All the judges! 1. pistol practice + hip mobility 2. bench press: 70%x3 80%x3 90%x3+ 3. Mary 20 amrap 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

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thursday 4.21.16

Posted on April 21st, 2016 by Cossfit Route 1

1. coaches choice 2. rope climb practice 3. otm 24 min 1: :40 oh sa walk (:20ea) min 2: 15 burpees min 3: 200 m run min 4: rest

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wednesday 4.20.16

Posted on April 20th, 2016 by Cossfit Route 1

1. dynamic 2. otm 12 odd: 2 strict single arm kb press each arm even: 15 kbs (70/53) 3.  25 ttb 10 s2oh (135/95) 20 ttb 10 s2oh (165/115) 15 ttb 10 s2oh (185/125) 10 ttb ME s2oh (205/140) 10 min cap

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tuesday 4.19.16

Posted on April 18th, 2016 by Cossfit Route 1

1. shoulder mobility + coaches choice 2. C2B every :30 for 5 min 1 more than last week 3. 3 rounds 10 box jumps overs (24/20) 10 ohs (135/95) 40 double unders rest 3-5 min all out sprint unbroken

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monday 4.18.16

Posted on April 18th, 2016 by Cossfit Route 1

1. coaches choice 2. deadlift 5@75% 3@85% 1+@x95% 3. 6 rounds 4 hang power clean + power clean (165/115) 10 hspu (4in = 45’s no ab mat or 45″s+25″s + ab mat) 13 min cap

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