Monthly Archives: January 2017

tuesday 1.17.17

Posted on January 17th, 2017 by Cossfit Route 1

Next time you think you are too sore or your elbow/shoulder or knee ache, watch this video and meet me at the next class to MTFU! ____________________________________________________ 1. coaches choice 2. push press: 3rm 3. 20 otm minute 1 = 18/15 cal row minute 2 = 65 du minute 3 = 15 up down box jump ( […]

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monday 1.16.17

Posted on January 16th, 2017 by Cossfit Route 1

Congrats to these two awesome CFRTE1 coaches who traveled down to Miami to participate in Wodapalooza this weekend. Both their teams did awesome. _________________ 1.dynamic + coaches choice 2.Back Squat: 5×3 building (only total sets this includes warm up sets) 3. 2 rounds for time 15 thrusters (95/65) 15 burpees over the bar 15 CTB pull […]

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friday 1.13.17

Posted on January 13th, 2017 by Cossfit Route 1

1. dynamic + skill work 2. WORKOUT 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95 / 65 lb.)    12 chest-to-bar pull-ups From 6:00-9:00    […]

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thursday 1.12.17

Posted on January 12th, 2017 by Cossfit Route 1

1.coaches choice + db rev flys: 2×15 2a. bench press: 5×3 2b. db  curls: 4×10 3. 6 rounds OT:90 10 burpees 40 double unders

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wednesday 1.11.17

Posted on January 11th, 2017 by Cossfit Route 1

  1. skill movement 2. 3 dl + 2 HPC + 1 jerk 3. DT 5 rounds 12 DL (155/105) 9 HPC 6 jerks

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tuesday 1.10.17

Posted on January 10th, 2017 by Cossfit Route 1

1.coaches choice + partner GHR:4×3-6 2. 10 amrap 15 kbs (53/35) 12 box jumps (24/20) 9 pushups rest 5 min 10 amrap 30 du 10 burpees 10 hspu

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monday 1.9.17

Posted on January 08th, 2017 by Cossfit Route 1

1.coaches choice 2. strict weighted pull-up: 8-6-4-2 3.OT:90 4 rnds min 1: 15 thrusters (95/65) min 2: 15 ttb min 3  15 c2b min 4: rest

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friday 1.6.17

Posted on January 06th, 2017 by Cossfit Route 1

1.coaches choice 2.WORKOUT 15.1 9 amrap 15 toes-to-bars 10 deadlifts (115/75 lb.) 5 snatches (115/75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap

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thursday 1.5.17

Posted on January 05th, 2017 by Cossfit Route 1

1.coaches choice 2a. bench press: 5×3 2b. db  curls: 4×10 3. 15 amrap (partner) 1000m row (250m break up) 200 du 6 wall walks

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wednesday 1.4.17

Posted on January 04th, 2017 by Cossfit Route 1

1.coaches choice + assisted GHR: 3×2-5 2.build to a heavy: power clean + FS + push jerk + split jerk 3. 3 rnds 3 complexes @ 60% 15 burpee bar hops

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