Monthly Archives: February 2017

tuesday 2.28.17

Posted on February 28th, 2017 by Cossfit Route 1

  coaches choice – weighted db step ups: 4×6 ea strict TTB: 4×5 – 3 rounds 15 cal row 20 ttb rest 3 min

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monday 2.27.17

Posted on February 27th, 2017 by Cossfit Route 1

Do not forget to submit your 17.1 scores – dynamic + snatch skill _ 15 min build heavy Snatch pause @ knee 2 sec _ 3 rounds 5 mups (c2b/ strict pullups /kipping pulls x2/ ring assist pull-ups) 15 thrusters (95/65)

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thursday 2.23.17

Posted on February 23rd, 2017 by Cossfit Route 1

  dynamic – OHSA KB walk with farmers carry:4x 100 ft (each) plank hold: 4x:40 – OTM 12 min 1: :30 max du min 2: :30 max meter row (damper 10) min 3: 5 pull-ups + 8 pushups

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wednesday 2.22.17

Posted on February 22nd, 2017 by Cossfit Route 1

Sign up for the open! Quest for 100 – skill work – 5 x :90 1 pc + 1 sq cl ascending – 3 rounds 10 DB S2OH, (50/35) 5 hang squat cleans @ (50/35) 10 burpees 1 min rest

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tuesday 2.21.17

Posted on February 21st, 2017 by Cossfit Route 1

Make sure to watch video before you sign up for THE CF OPEN – coaches choice + game – otm 10 odd: 2 wall walks even: 10 ttb ttb goal is unbroken pick a number you know you can hit make smooth – 4 rounds 12 box jump overs 15 ring dips/ box dips 18 […]

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monday 2.20.17

Posted on February 20th, 2017 by Cossfit Route 1

Hoping for our 3rd annual FNL Party. If we get 100 people to sign up for the open we will have a Friday Night Lights Party! – superman: 4×10 banded rev fly: 4×15 push ups: 4×8-12 – Front Squat: 2×3 @ 70% 2×3 @ 75% 2×1 @ 80% between sets work on ankle and hip mobility – […]

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friday 2.17.17

Posted on February 16th, 2017 by Cossfit Route 1

Q: Should I sign up for The Open this year? A: YES!! It’s the one time a year when all of the CrossFitters in the world are truly held to the same standards, and are unified as ONE community. Plus, it’s such a fun time for our gym. And finally, if you generally come to […]

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thursday 2.16.17

Posted on February 16th, 2017 by Cossfit Route 1

assisted ghr: 4×5 triple broad jump: x4 ____________ skill work ____________ 3/6/9/12/15/18/21 OHS (95/65) T2B (12 cap) rest 7 minutes 21/18/15/12/9/6/3 Hang Power Sn (95/65) kipping hsPU (12 cap)

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wednesday 2.15.17

Posted on February 15th, 2017 by Cossfit Route 1

rope climb practice ______________ bench press: 4×12 ring row: 4×12 slow ______________ 50 push ups 50 cal row 50 box jumps 50 kbs (53/35) 40 db snatches (50/35)

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tuesday 2.14.17

Posted on February 14th, 2017 by Cossfit Route 1

Happy Valentines Day ab mat sit ups: 4×15 super mans: 4×15 ________________________ weighted strict muscle up/weighted strict c2b/weight strict pull-up:6×1 or ring pull-up w/ assist from legs: 6×3 strict press: 6×2 ___________________________ otm 12 even: ME db thrusters (50/35) odd: unbroken c2b/kipping pull up or 15 jumping pull-ups (pick a number that you can hit […]

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