Monthly Archives: May 2017

wednesday 5.31.17

Posted on May 30th, 2017 by Cossfit Route 1

– 2 rnds 15 hollow rocks 15 super mans 10 kb windmill (5 each) – bent over row: 4×8 rev band flys: 4×15 – 8 amrap 50 s2oh (135/95) (60%-65% 1rm jerk) 50 burpee bar hops ME hangclean

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tuesday 5.30.17

Posted on May 30th, 2017 by Cossfit Route 1

  Close – 3rnds 20 ft each bear crawl crab walk forward crab walk backward :05-:20 sec ring hold @ top of dip – otm 7 power snatch ascending – 3 rnds TTB (number you ended w/ last week/ goal unbroken) 15 db thruster sprint UNBROKEN (50/35) (6 min cap)  

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friday 5.26.17

Posted on May 26th, 2017 by Cossfit Route 1

hip and front rack mobility – front squat: 4×2 +5 from last week – 15 amrap 20 unbroken wallball (20/14) 20 kbs (70/53) 40 DU (if you put down or pause for more than 3 seconds must start over)

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thursday 5.25.17

Posted on May 25th, 2017 by Cossfit Route 1

1a.Bench press: 4×6 ascending 1b.Chin ups: 4×6 – 2a.weighted ring dips: 4×10 2b. dragon flys: 4×3-6 – 50 pull-ups 100 push ups 50 pull-ups (use the scale you will be doing on Murph Monday)

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wednesday 5.24.17

Posted on May 24th, 2017 by Cossfit Route 1

  Memorial Day On Monday, May 29th, we will be honoring the members of our armed services, in particular, those who have laid down their lives in the name of our country, with the most classic of all Hero WODs: ‘Murph’. For those who are unfamiliar with Hero WODs, they are some of the most […]

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tuesday 5.23.17

Posted on May 23rd, 2017 by Cossfit Route 1

https://www.youtube.com/watch?v=uB5Pt_8cr6Y – coaches choice – otm 7 TTB +1 – 15-12-9 bar muscle ups shspu box jump overs (30/24) – 15 cap bar mup/ strict pull up + dip/ kipping pull up+ dip/ assisted pull up dip strict hspu/ shspu 1ab mat/ kipping hspu 2 in def/ kneeling db strict press heavy no more than […]

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monday 5.22.17

Posted on May 22nd, 2017 by Cossfit Route 1

– Rumor has it this crew kicked some serious butt this weekend. Two first place finishes – coaches choice + c+j skill – Back squat: Work to 85% for 1×2, then 90% for 1×2, then 95% for 1×1 OR go for a new 1RM. – 7amrap 7 C+J (135/95) 35 du (goal 5+ rounds fast […]

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friday 5.19.17

Posted on May 19th, 2017 by Cossfit Route 1

– coaches choice + hip mobility – FRONT SQUAT: 4×2 Work at 80% of your 1RM Front Squat. Target 10lbs increase / week if work sets are above 285lbs. Target 5lbs increase / week if work sets are below 285lbs. – 7 amrap 7 box jumpovers (30/24) 7 pc @75%

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thursday 5.18.17

Posted on May 17th, 2017 by Cossfit Route 1

  – snatch work – Isabel 30 snatches (135/95) 5min cap – Helen 3 rounds 400 meter run 21 kbs swing (53/35) 12 Pull-ups 11cap

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wednesday 5.17.17

Posted on May 17th, 2017 by Cossfit Route 1

  – coaches choice – power clean: build to heavy double – 3amrap 350m row ME db c+j (50/35) rest 3 min x2 use same weight as last week and try and beat reps by 5

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