Monthly Archives: December 2016

friday 12.30.16

Posted on December 30th, 2016 by Cossfit Route 1

1. coaches choice 2. WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders

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thursday 12.29.16

Posted on December 29th, 2016 by Cossfit Route 1

    1. coaches choice + L-Sit: 5xME Superman: 5×12 2. 5 rounds 1min work :15rest min 1: 18/14 cal row min 2: 15 push ups min 3:  25 mountain climbers ea min 4: 3 wall walks min 5: 15 sit ups

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wednesday 12.28.16

Posted on December 28th, 2016 by Cossfit Route 1

1. coaches choice plank hold: 3x:30 2. build to heavy: hang squat clean + fs + jerk + squat clean 3. OTM 12 odd: ME hang squat clean @heaviest weight of complex even: 10 burpee bar hop

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tuesday 12.27.16

Posted on December 27th, 2016 by Cossfit Route 1

https://d3l7mm4198npa8.cloudfront.net/free/cfj_greg_capetown_irongate2/cfj_greg_capetown_irongate2-720p.mp4 1.coaches choice + dynamic plate sit ups: 3×15 2. otm 10 odd:4 chin ups even: farmers carry 100ft 3. 12 amrap 15 hang snatches (115/80) 15 bj (24/20) 15 hspu 15 pull-ups

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monday 12.26.16

Posted on December 26th, 2016 by Cossfit Route 1

1.coaches choice + 3 rounds 7 strict leg raise 14 band pull apparts 2. 2 sets (12min) 2 front squats @ 1rm sqt cl weight (+5 from last week) 3. 1 minute amrap squat cleans @ 185/125 or 60% of 1rm sq cl 1 minute amrap unbroken T2B 1 minute amrap unbroken double under rest 3 minutes […]

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friday 12.23.16

Posted on December 22nd, 2016 by Cossfit Route 1

Please join us at CrossFit Route 1 on Friday, December 23 and Saturday, December 24 During our classes to benefit Eva Preston and Family, Through The EveryDay Heroes Eva’s is a face everyone loves here at Route 1. Her husband Glenn is an injured Boston firefighter. They have four young children. He just recently returned to work […]

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thursday 12.22.16

Posted on December 22nd, 2016 by Cossfit Route 1

1. coaches choice 2a. box step ups: 4×8 w/ db (regular old school step ups, you can push of floor) 2b. Db curls: 4×8 3. Partner WOD 15 amrap 15 box jump over (24/20) 20 cal row 25 ea mountain climbers Rotate through movements, alternating movements. Partner 1 does all the bj’s, partner 2 does all […]

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wednesday 12.21.16

Posted on December 21st, 2016 by Cossfit Route 1

Within the next few days, you will be receiving a brief–BUT IMPORTANT–questionnaire either right before or right after your class. In it, you will be answering questions about how you feel about your current fitness/health status, your goals, and your achievements. In other words, this questionnaire is ABOUT YOU, and it is FOR YOU. It […]

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tuesday 12.20.16

Posted on December 20th, 2016 by Cossfit Route 1

Please join us at CrossFit Route 1 on Friday, December 23 and Saturday, December 24 During our classes to benefit Eva Preston and Family, Through The EveryDay Heroes Eva’s is a face everyone loves here at Route 1. Her husband Glenn is an injured Boston firefighter. They have four young children. He just recently returned to work […]

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monday 12.19.16

Posted on December 19th, 2016 by Cossfit Route 1

1. 3 rnds: 15 hollow rock 15 superman 2. 2 sets 2 front squats @ 1rm sqt cl weight (+5 from last week) 3. 12 amrap 12 c2b 6 sqt cl (185/135)

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