Monthly Archives: July 2016

friday 7.29.16

Posted on July 28th, 2016 by Cossfit Route 1

No Intensity, No Results By Andréa Maria Cecil The only way to know intensity is to experience it. It is not a mythical creature born of grunting loudest, sweating most or cheering excitedly. It is also not a matter of opinion. It’s physics. Scientifically speaking, intensity is defined as power: force multiplied by distance, then […]

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thursday 7.28.16

Posted on July 28th, 2016 by Cossfit Route 1

1. coaches choice 2a. bench press: 5×5 2b. weighted st ups: 5×8 3. Partner 2 rounds 70 burpees 50 Box jumps (30/24) 40 hand release push ups 10 wall climbs 16min cap

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wednesday 7.27.16

Posted on July 27th, 2016 by Cossfit Route 1

Tomorrow is the last day to get your belongings in a black CFRTE1 bag. Will trash everything not in a bag.  1. dynamic + hip + shoulder mobility 2.Front squat: 4×3 @80% +10 from last week 3. 25 Thrusters (95/65 lbs) 50 Double-Unders 30 KBS (70/53) 50 Double-Unders 30 KBS (70/53) 50 Double-Unders 25 Thrusters

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tuesday 7.26.16

Posted on July 26th, 2016 by Cossfit Route 1

1.coaches choice 2. OTM 8 C2B/pull-ups/ strict band +1 from last week 3. 10 amrap 10 hang cleans (155/115) 200m run

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monday 7.25.16

Posted on July 24th, 2016 by Cossfit Route 1

1.dynamic + leg mobility 2. Back squat: 1×5 @ 70% +10 from last week 3×5 -20 3. 3 rnds 3min on 4 min off 25 wallball (30/20) ME TTB

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friday 7.22.16

Posted on July 22nd, 2016 by Cossfit Route 1

1. hip mobility + dynamic 2. Deadlift: build to heavy 5 3. 100 push ups (hand release) 20 DL (185/135) 30 strict pull-ups 20 DL

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thursday 7.21.16

Posted on July 20th, 2016 by Cossfit Route 1

1. coaches choice 2a. weighted situps: 4×15 2b. triple broad jump: 5xme 3. 6x200m row 2-3 min rest

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wednesday 7.20.16

Posted on July 20th, 2016 by Cossfit Route 1

Quick service announcement: All shoes and possessions that are in the cubbies must be in a CFrte1 black bag by the end of the week. 1. dynamic + hip mobility 2. Front Squat: 4×3 @80% 3. 20 amrap 4oom run 50 du 15 power cleans (165/115)

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tuesday 7.19.16

Posted on July 19th, 2016 by Cossfit Route 1

1. coaches choice + shoulder mobility 2. OTM 8 C2B/pull-ups/ strict band (half of lowest number from Friday) 3. 4 ROUNDS 2 min on 2min off 10 burpee box jumps overs (30/24) 15 kbs (70/53) ME BJ

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monday 7.18.16

Posted on July 18th, 2016 by Cossfit Route 1

1.dynamic 2. Back Squat: 1×5 @70% 1rm then 3×5 -30 (from your 70%) if working set is over 400. -20 for  everyone else3 3. 12 amrap 16 wb (30/20) 8 ttb

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