Monthly Archives: August 2016

wednesday 8.31.16

Posted on August 30th, 2016 by Cossfit Route 1

  WE WILL BE KICKING OFF THE BEER MILE AT THE END OF CLASS MONDAY MORNING FOR ANYONE WHO WANTS IN, BYOB. Winner gets a T-Shirt. _____________________________   1. skill push press + push jerk 2a. Front Squat (4×2 Work at 80% of your 1RM ) Work at 80% of your 1RM Front Squat. Target […]

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tuesday 8.30.16

Posted on August 30th, 2016 by Cossfit Route 1

https://www.youtube.com/watch?v=w4pM-7k7NXw 1. dynamic 2. OTM 12 min1: 12 weighted sit ups min2: 12 supermans min3: 12 seated plate twists each side feet up 3. 18 amrap 30 rkbs (70/53) 50 du (1min of attempts or plate hops) 400 m run 50 du 30 kb sdhp

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monday 8.29.16

Posted on August 29th, 2016 by Cossfit Route 1

1.coaches choice 2. Back squat: 4×5 @70% +10 from last week 3. weighted knee jumps: 4×2 (w/ db) 4. 10 amrap 7 s2oh (185/125) 10 ttb 7 box jumps (24/20)

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friday 8.26.16

Posted on August 26th, 2016 by Cossfit Route 1

REEBOK BOX CRAWL IS TOMORROW! Stop by the gym anytime to check it out and maybe even get some new gear! __________________________________________ All CrossFit Route 1 members are invited to CrossFit Amesbury THIS Saturday (8/27) for a Community WOD at 9am. There is no additional cost, and it’s a great chance to workout in a […]

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Posted on August 25th, 2016 by Cossfit Route 1

CFA Community WOD + CFRTE1 Community WOD In the Fat Loss Challenge Endurance WOD will all be held at CFA this Saturday @9am. All Members of both gyms are welcome. (Regularly scheduled Rte1 Community WOD will still be held at RTE1 @9am) ____________________________ For box crawl info check FB ____________________________ 1. coaches choice 2. OTM […]

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wednesday 8.24.16

Posted on August 24th, 2016 by Cossfit Route 1

1. shoulder + hip mobility 2a. Front Squat (4×2 @80% + ) 10lbs increase / week if work sets are above 265lbs. Target 5lb increase / week if work sets are below 265lbs. 2b. 2 Push press+ 1 push jerk complex (4×1 @60% +) 10lb increase / week if work sets are above 220lb. Target […]

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tuesday 8.23.16

Posted on August 23rd, 2016 by Cossfit Route 1

1.Coaches Choice 2a.push-up plank (3×1 min) 2b. hip extensions (hip extension hold 3x:30) 3. 7 amrap 10 hang power snatch (95/65) 30 du rest 5min 7 amrap 10 hang cleans (115/85) 10 box jumps (24/20)  

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monday 8.22.16

Posted on August 21st, 2016 by Cossfit Route 1

1. 3 rounds 3 spidermans 5 thrusters (empty bar) 3 inch warms 3 burpees 3 hanging shrugs ___________________ 2. Back Squat (4×5 @70% +10lbs ) ___________________ 3. 20 amrap 20 thrusters(135/95) 20 c2b 20 bar hop burpees  

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friday 8.19.16

Posted on August 18th, 2016 by Cossfit Route 1

    Here is a before and after photo of our 2015 winner of the Fat Loss Challenge. Who will be this years winner? Only a few spots left for the Fat Loss Challenge. Email Coach Katie at Katie@crossfitroute1.com if you want to get signed up. First meeting is this Saturday. _________________________________________________ 1.shoulder mobility + coaches […]

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thursday 8.18.16

Posted on August 17th, 2016 by Cossfit Route 1

    1.coaches choice 2a. bench press: 4×5 at top weight of the 5×7 last week 2b. standing triple jump: x5 2c. L-sit: 4xME 3. 2 rounds 800m run rest 3 min 400m run rest 2min

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