tuesday 2.28.17
Posted on February 28th, 2017 by Cossfit Route 1coaches 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 1Do 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)
Read Morethursday 2.23.17
Posted on February 23rd, 2017 by Cossfit Route 1dynamic – 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
Read Morewednesday 2.22.17
Posted on February 22nd, 2017 by Cossfit Route 1Sign 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
Read Moretuesday 2.21.17
Posted on February 21st, 2017 by Cossfit Route 1Make 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 […]
Read Moremonday 2.20.17
Posted on February 20th, 2017 by Cossfit Route 1Hoping 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 – […]
Read Morefriday 2.17.17
Posted on February 16th, 2017 by Cossfit Route 1Q: 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 […]
Read Morethursday 2.16.17
Posted on February 16th, 2017 by Cossfit Route 1assisted 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)
Read Morewednesday 2.15.17
Posted on February 15th, 2017 by Cossfit Route 1rope 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)
Read Moretuesday 2.14.17
Posted on February 14th, 2017 by Cossfit Route 1Happy 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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