Monthly Archives: June 2016

thursday 6.16.16

Posted on June 15th, 2016 by Cossfit Route 1

1.dynamic + ankle + calf mobility 2a. 3 cone drill x3 times 2b. plank hold 1 min x4 3. 8 rnds 1min on 1min off ME rkbs

Read More

wednesday 6.15.16

Posted on June 14th, 2016 by Cossfit Route 1

1.coaches choice 2. 30 back squats (185/130) 50 pull ups 30 front squats (135/95) 50 pull ups

Read More

tuesday 6.14.16

Posted on June 14th, 2016 by Cossfit Route 1

1.dynamic + shoulder mobility 2. 20 rep max S2OH 3. 400 m run 50 ttb 50 hspu (45’s) 50 ttb 400m run 16min cap

Read More

monday 6.13.16

Posted on June 13th, 2016 by Cossfit Route 1

  Congrats to our version of Rob and Big, Dante and Jerry for their 3rd place finish at CF2A. _________________ 1.coaches choice 2. otm 12 odd: 4 strict weighted pull-up even:8  box jump 3. 12 amrap 15 hang clean (135/95) 12 lunges  (135/95) 10 burpee bar hops

Read More

friday 6.10.16

Posted on June 10th, 2016 by Cossfit Route 1

1. dynamic + hamstring + hip mobility + calf mobility 2a. max hieght box jump 2b. weighted sit-ups: 4×15 3. 10-9-8-7-6-5-4-3-2-1 deadlifts (225/155) 1-2-3-4-5-6-7-8-9-10 burpee bar hop

Read More

thursday 6.9.16

Posted on June 09th, 2016 by Cossfit Route 1

Can you spot our in-house photographer? 1. Game 2a.DB Lunges (4×8 ea) 2b. Weighted Pull-ups (4×6) 3. Death by Wallball ascending by 2 each minute min 1: 2 wb min2: 4 wb min3: 6 wb …  

Read More

wednesday 6.8.16

Posted on June 08th, 2016 by Cossfit Route 1

  AM/PM Challenge is now Saturday due to the terrible weather forecasted for Sunday. Please sign up on front board. 1.coaches choice 2. wendler week3 75%x5 85%x3 95%x1+ _ 3. 10 otm ascending push jerk 4. 2 x :45 rower sprint rest 3-5 min

Read More

tuesday 6.7.16

Posted on June 07th, 2016 by Cossfit Route 1

1.dynamic + forearm warm-up 2. 20 rep max hang power clean 3. 2 rounds 100 du 15 hang power cleans (185/130) 20 burpees bar hops 25 rkbs (70/53)

Read More

monday 6.6.16

Posted on June 05th, 2016 by Cossfit Route 1

1.coaches choice 2. 12 amrap 12 air squats 8 ttb 4 hspu (45’s) w/ 20/14 vest _______ 10 min rest _______ 3. 12 min to establish a heavy 2 rm FS

Read More

friday 6.3.16

Posted on June 03rd, 2016 by Cossfit Route 1

  A few “bad words” but wicked f@cking funny. 1.coaches choice 2.  20 rep max power snatch 3. 3 rounds 15 front squat (155/105) 20 ring dips

Read More
"Changing Lives One WOD at a Time"
CrossFit Route 1 | | 781-322-0050 | crossfitroute1@gmail.com