Monthly Archives: April 2016

friday 4.15.16

Posted on April 15th, 2016 by Cossfit Route 1

1. mobility + 3 rounds of Cindy 2. Bench Press: 65%x5 75%x5 85%x5+ 3. Grace  

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thursday 4.14.16

Posted on April 14th, 2016 by Cossfit Route 1

1. dynamic 2a. triple broad jump: 4xme 2b. shuttle run: 5x100ft (20ft) 2c. farmers carry: 4x 100m 3. 3 amrap ab mat sit ups

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wednesday 4.13.16

Posted on April 13th, 2016 by Cossfit Route 1

1. hspu work 2. 10 min build to 1rm strict press 3. 20 rounds 5 hspu (2″ deficit) 5 box jumps (30/24) 20 min  cap  

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tuesday 4.12.16

Posted on April 12th, 2016 by Cossfit Route 1

1. coaches choice 2. every :30 for 6 min c2b half the amount from last week +1 3a. bent over rows: 3×8 3b. Ttb: 3 x half 1rm set 4. 15 squat snatches (135/95) 50 du 20 ohs 50 du 25 fs

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monday 4.11.16

Posted on April 11th, 2016 by Cossfit Route 1

A big THANK YOU goes out to all the athletes, Stormin Norman (photographer) and most importantly all the volunteers. 1. dynamic 2. Deadlift: 3@70% of 90% 3@80% of 90% 3+@90% of 90% 3. 8 amrap 8 hang power cleans (155/105) 10 burpees bar hops

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friday 4.8.16

Posted on April 07th, 2016 by Cossfit Route 1

1. dynamic + 22 push-ups 2. bench press: 1rm 3. “Cindy” 5 pull-ups 10 push-ups 15 squats

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thursday 4.7.16

Posted on April 07th, 2016 by Cossfit Route 1

For those of you participating in the comp Saturday, take a rest day today. Tomorrow (fri) light row 10 min and some mobilities. 1. dynamic + day 20 of 22 push-ups 2.  Partner WOD 20 amrap 100 cal row 100 box jumps (24/20) 100 db snatches (50/30) 100 rkbs (70/53)

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wednesday 4.6.16

Posted on April 06th, 2016 by Cossfit Route 1

NO CLASS SATURDAY. WE ARE HOSTING LOVE’EM OR LEAVE’EM COMP. COME SUPPORT YOUR FELLOW ATHLETES. 1. coaches choice — 2. Front squat: build to heavy 2 — 3. 12 amrap 10 db/ kb step ups 10 burpees 10 db/kb lunges 10 ring dips

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tuesday 4.5.16

Posted on April 05th, 2016 by Cossfit Route 1

1. Warm-up Coaches Choice 2. EMOM Chest-To-Bar Pull-ups (8min. reps you pic ) C2B/Pull-ups/Negatives 3+/ Ring Rows Pick a number that you can hit each minute 3.Strength a. Kruc Rows (3×12) b. Weighted Sit-ups (3×12) 4. Metcon 3 rounds 15 s2oh (145/100) 50 double unders 7min cap  

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monday 4.4.16

Posted on April 04th, 2016 by Cossfit Route 1

1. dynamic 2. Deadlift:  take % off 90% 65% x 5 75% x 5 85% x 5+ 3. OTM 8 3 power cleans (ascending 10# increments)

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