Monthly Archives: April 2017

friday 4.28.17

Posted on April 28th, 2017 by Cossfit Route 1

  – https://www.facebook.com/events/262474737550531/ – s2oh: build to heavy 1 – 50 s2oh (135/95) 60 hang cleans 70 deadlifts emom 3 burpees (starts with burpees) time cap 15 min sets should be 8+ reps each

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thursday 4.27.17

Posted on April 27th, 2017 by Cossfit Route 1

– OTM 30 min 1: 12 box jump overs min 2: db rows 7 each arm min 3: 400ft shuttle run (50ftx8) min 4: 15/12 push ups min 5: 15/12 cal row

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Wednesday 4.26.17

Posted on April 26th, 2017 by Cossfit Route 1

– Congrats to Coach Leigha with an amazing 81st finish in the 35-39 Regional Qualifier. That means she is the 81st fittest women in the world in her age group. So proud to see your hard work and dedication pay off. Keep up the great work. – BACK SQUAT: 4×8 Work at 65% of your […]

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tuesday 4.25.17

Posted on April 25th, 2017 by Cossfit Route 1

— My Crew- Couldn’t have done it without these guys! – 5 amrap side shuffle 50ft 7 sit ups – OTM 12 odd: ttb add 1 rep from last week if you completed last weeks even: strict press 2 rep @ 90% – 8 amrap 35 DU 15 rkbs (70/53)

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monday 4.24.17

Posted on April 24th, 2017 by Cossfit Route 1

– warm-up: 4rnds 100ft kb suitcase carry (alt arms per rnd) 8 goblet squats – 2 fs + jerk @ 65-70% 1rm fs 5×1 – 3 rnds (same weight as last week) 15 thrusters (fast unbroken) 10 bar facing burpees

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friday 4.21.17

Posted on April 21st, 2017 by Cossfit Route 1

– skill: s2oh/row – 21-15-9 s2oh (135/95) c2b – 60/50 cal row

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thursday 4.20.17

Posted on April 20th, 2017 by Cossfit Route 1

THE SPRING FAT LOSS CHALLENGE IS COMING!!!! Important dates: FAT LOSS CHALLENGE UPDATE: KickOff Meeting will be held at CFA! And on SATURDAY 4.29!! All participants are invited to an Endurance Community WOD at 9am, then meeting is from 10-11! Please continue to email me at katie@crossfitroute1.com to RSVP!! BUY IN FOR CHALLENGE IS STILL […]

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wednesday 4.18.17

Posted on April 19th, 2017 by Cossfit Route 1

– Dr. Prep Course deep in thought! – ohs mobility – BACK SQUAT: 4×8 Work at 65% of your 1RM Back Squat. Keep the weight consistent across the work sets. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs. – Nancy 5 […]

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tuesday 4.18.17

Posted on April 18th, 2017 by Cossfit Route 1

– coaches choice – OTM 12 odd: ttb skill pick a number you can hit and improve on next week add 1 rep from last week even: strict press 2 rep @ 90% – 3 rounds (3 amrap 3 min rest) 12 rkbs (70/53) 8 c2b c2b/pull-ups/ring rows fast unbroken. start each amrap w/ rkbs  

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monday 4.17.17

Posted on April 17th, 2017 by Cossfit Route 1

– coaches choice – Front Squat (1rm )  – Death by Thruster (115/80) when you “die” continue with burpees every minute until last person is done  

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