Monthly Archives: November 2016

wednesday 11.30.16

Posted on November 30th, 2016 by Cossfit Route 1

1.coaches choice 2.hang squat clean thruster: heavy 2 3. 50 box jumps (30/24) 50 med ball squat cleans (20/14) 50 oh sa kb lunges (53/35, 25 ea arm)

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Tuesday 11.29.16

Posted on November 29th, 2016 by Cossfit Route 1

1. coaches choice + bb roll outs: 3×6-10 2. OTM 7 (unbroken) 3 strict pull-ups 4 kipping pull ups 4 c2b 3. 14 amrap 7 snatches @65% of 1rm 3 muscle ups first 7 min 65% second 7 min 75%

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monday 11.28.16

Posted on November 28th, 2016 by Cossfit Route 1

1.3x L-Sit ME into :20 hollow rock 2.10 front squats FT @90% of 1rm (break up any way) 3. 35 TTB 15 squat cleans same as last week 35 TTB

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friday 11.25.16

Posted on November 25th, 2016 by Cossfit Route 1

Class times: 6:30am/ 9am/ 12pm We will be selling four of our rowers for $600 each if interested please contact me. 1. dynamic + game 2. 3 rounds 500m row 20 HSPU (2″) rest 4-6 min

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thursday 11.24.16

Posted on November 25th, 2016 by Cossfit Route 1

5x 7 amraps in teams of three 3 out of 5 amraps (one person does movement while one holds a squat other does air squats) 3 min rest between 11 Bj 24 s2oh (75/55) ________ 11 sit up 24 wallball _______ 11 burpees 24 kbs (53/35) ________ 11 ohs/ fs 24 hang cleans _________ 11 […]

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Wednesday 11.23.16

Posted on November 23rd, 2016 by Cossfit Route 1

1.dynamic + skill work 2. power clean + jerk: 1.1 (10 sec between) 3. 10 rep max PC

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tuesday 11.22.16

Posted on November 22nd, 2016 by Cossfit Route 1

1.TGU: 2×4 each 2. otm 7 (unbroken) 3 strict pull-ups 3 kipping pull ups 3 c2b 3. 4 rnds 20 snatches (95/65) 7 muscle ups

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monday 11.21.16

Posted on November 21st, 2016 by Cossfit Route 1

1.dynamic+ L-Sit: 3xME 2. front squats OT:90 min 1-4: 3 reps min 5-8: 1 rep all ascending 3. 10 amrap 3-6-9-12-15-18-21 sqt clean: 50% of heavy 1 fs no heavier than 185/135 TTB  

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Friday 11.18.16

Posted on November 18th, 2016 by Cossfit Route 1

Xmas party December 3rd, DON’T MISS IT! Vanderbilt Kitchen & Bar __________ 1.2 rnds 15 sec hollow hold into 15 hollow rocks 15 banded good mornings ___________ 2a.Back Squat (4×5) 2b.Two rope climbs between sets ___________ 3.200m run 10 hang sq.  snatch @60% of 1rm snatch 200m run 8 hang sq.  snatch 200m run 6 […]

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thursday 11.17.16

Posted on November 17th, 2016 by Cossfit Route 1

  ___________________ Here is Gen. Donald C. Bolduc, my cousins husband on the field with the Pats before Sunday nights game. ___________________ http://mobile.nytimes.com/2016/10/08/world/africa/donald-bolduc-ptsd.html?referer=http%3A%2F%2Fm.facebook.com%2F ___________________________ 1.ladder foot work 2.8 amrap 40 double under 10 burpees 3. 5 rounds assbike :20 ME 2 min off

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