Monthly Archives: August 2017

friday 9.1.17

Posted on August 31st, 2017 by Cossfit Route 1

We sent out email Tuesday please check spam. If you didn’t receive please see a coach. Reminder only one class Monday, 9:00am. – dynamic + hip mob – Banded face pulls: 3×20 Weighted step ups:3×6 ea – otm 3 burpee bar hops (starts w/) 30 muscle ups 30 squat cleans (70% 1rm clean) 20 cap

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thursday 8.31.17

Posted on August 31st, 2017 by Cossfit Route 1

coaches choice – bench press: 5/3/1 The calculations are based on 90% of 1rm (add 10lbs) 5@65% of 90% of 1rm 5@75%          ” 5+@85%        ” – Partner 20 amrap 100 t2b or sit ups 400m run 100 cal row 400m run 100 push ups 400m run

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wednesday 8.30.17

Posted on August 30th, 2017 by Cossfit Route 1

coaches choice – 2a. 5/3/1 deadlift ADD 10lbs to 1rm The calculations are based on 90% of 1rm 5@65% of 90% of 1rm 5@75%       ” 5+@85%      ” 2b. knee jumps 5×1.1 – 12 amrap 12 kbs (70/53) 10 bj (24/20) 8 standing reverse Lunges total (holding kb in front rack)

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tuesday 8.29.17

Posted on August 29th, 2017 by Cossfit Route 1

coaches choice – SA DB P.Press: 5×7 chin-ups: 5x 3 weighted – 2min work 15 strict HSPU ME power Cleans (215/150) 3min rest x3 Use same progression as last week.  

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monday 8.28.17

Posted on August 27th, 2017 by Cossfit Route 1

– CrossFit Route 1 + CrossFit Amesbury = 2 Bad Ass Teams. Both teams placed first in the Division. – 1a.standing reverse lunge with kb front rack: 3x10ea 1b.rev band fly: 3×25 – Week 2 PAUSE FRONT SQUAT: 4×2 1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat. Target […]

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friday 8.25.17

Posted on August 25th, 2017 by Cossfit Route 1

0:00-10:00 Baseline: 500m row 40 squats 30 sit ups 20 push ups 10 pull-ups 20:00-35:00 repeat or 500m row 40 front squats @1/2BW 30 TTB 20 strict hspu (on 25’s) 10 strict muscle ups time cap 15 min

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Thursday 8.24.17

Posted on August 24th, 2017 by Cossfit Route 1

coaches choice – skill: rope climb – Partner WOD 100 burpee box jumps (30/24) alternate reps 1/1 400m run 10 wall walks 400 m run 10 wall walks 400m run 100 burpee box jumps alternate every rep of workout, run together 25 time cap  

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wednesday 8.23.17

Posted on August 23rd, 2017 by Cossfit Route 1

– This never gets old! – 5 rnds 5 bb good mornings 5 bb thrusters 3 strict pull ups – 12 amrap 1-2-3-4-5-6-7…. DL (225/155) 2-4-6-8-10-12 c2b OTM 3 Burpees

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tuesday 8.22.17

Posted on August 22nd, 2017 by Cossfit Route 1

CrossFit Route 1 welcomes Drew Quentin McCollem, born Monday morning at 8:12am. – SA DB P.Press: 4×8 chin-ups: 4x 4 weighted – 3 amrap 25 HSPU ME power snatch (135/95) rest 3 min x3

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monday 8.21.17

Posted on August 21st, 2017 by Cossfit Route 1

– 2 rounds 5 weighted Step ups, each leg 4 YTI on belly down on bench 10 band pull aparts – PAUSE FRONT SQUAT: 4×2 1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat. Target 20lbs increase / week if work sets are above 285lbs. Target 10lbs increase […]

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