Monthly Archives: March 2017

friday 4.30.17

Posted on March 30th, 2017 by Cossfit Route 1

– OTM 12 odd: 3 weighted strict pull-up even: 40 double unders – 4 rounds 7 muscle ups 7 squat cleans (75% of 1rm)

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thursday 3.30.17

Posted on March 30th, 2017 by Cossfit Route 1

    – We are looking for a few good men/women to volunteer for Love’em or Leave’em April 8th. There is a list of needed positions on the board in the main room at the gym. – coaches choice – 12 amrap 12 dbs (50/35)total 10  push ups (hand release) 8 ttb – 12 amrap […]

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wednesday 3.29.17

Posted on March 28th, 2017 by Cossfit Route 1

– This up coming April Vacation. If you know any teachers or parents please let them know – coaches choice – hang squat snatch + squat snatch (you can drop bar pick up quick) or build to heavy 1rm if you missed last Wednesday – 4 amrap squat snatch BW or 75% last week

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tuesday 3.28.17

Posted on March 28th, 2017 by Cossfit Route 1

– YTI on bench: 3x8each (bw up to 5#) push-up, scap in and out: 1×20 – bb strict press: 1rm bb push: 1rm – 7 amrap 3-6-9-12-15-18-21-24… hspu box jump over (24/20)

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monday 3.27.17

Posted on March 27th, 2017 by Cossfit Route 1

– weighted sit: 4×12 super man: 4x:20 hold – Front Squat (FS: 1 x 6  5% increase from last weeks 8rm) – 12 amrap 12 c2b 10 pc (135/95) 8 burpee bar hops  

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thursday 3.23.17

Posted on March 23rd, 2017 by Cossfit Route 1

  This is amazing! Love that she is secure enough to post this on her FB wall. No one takes a verbal beating better than our Vera. PS: she made this meme don’t let her fool you. – bench press: 5×4 (+5 from last week) db row:3×12 (on bench) – 1min on :30 off 4rounds […]

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wednesday 3.22.17

Posted on March 22nd, 2017 by Cossfit Route 1

1. snatch technique work – 2. 20 min snatch: build to heavy 1 – 3a. snatch pull: 3×3 @ 10% heavier than heavy 1 3b. weighted strict pull-up: 3×3

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tuesday 3.21.17

Posted on March 21st, 2017 by Cossfit Route 1

coaches choice – OTM 12 odd: burpees 14 even: 15/12 cal row – 4 rounds 10 hang power cleans (135/95) 10 box jumps overs (24/20) 10 kbs (70/53)

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monday 3.20.17

Posted on March 20th, 2017 by Cossfit Route 1

Don’t forget, this Friday is our Open Party. Starts at 4pm. Take the 4/5/6 WOD and celebrate after or just come and cheer people on. Pizza and Cider will be provided. – dynamic + hip mobility – 8rep FS 5% increase from last weeks 10rm – 10 amrap 3-6-9-12-15-18… Db  thrusters (50/35) 1-2-3-4-5-6-7-8.. Muscle ups 30 […]

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thursday 3.16.17

Posted on March 16th, 2017 by Cossfit Route 1

coaches choice – bench press: 5×4 (+5 from last week) ring rows: 6×8 – 4 amrap burpee plate hops 4 amrap db snatch

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