Monthly Archives: August 2017

friday 8.18.17

Posted on August 18th, 2017 by Cossfit Route 1

Ring hold 3x:30 false grip ring row 4×12 – FRONT SQUAT + 2 JERKS: 4×1 Work at 70% of your 1RM Clean & Jerk. Target 10lbs increase / week if work sets are above 245lbs Target 5lbs increase / week if work sets are below 245lbs. – 3 RNDS 1 min work 1 min rest ME  Thrusters […]

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thursday 8.17.17

Posted on August 17th, 2017 by Cossfit Route 1

Received this email yesterday. Who is in? I will be there, who is coming? – On Saturday, September 30th we will be hosting our annual Lumberjack 20 Competition! I have attached a flyer to this email that you can feel free to post at your gym. Since registration opened a few weeks ago we already […]

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wednesday 8.16.17

Posted on August 15th, 2017 by Cossfit Route 1

  – front rack hold accumulate 2x:30 min(max 5min) 90% 1rm FS – 5/3/1 deadlift 4 week cycle Deadlift The calculations are based on 90% of 1rm 5@75% 3@85% 1+@95% – 2 rnds 30/23 cal bike (40/30 airdyne) 10 FS (155/115) 30 strict hspu 10 FS 30 DB Snatch (70/50) (15R/15L)

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tuesday 8.15.17

Posted on August 14th, 2017 by Cossfit Route 1

https://www.facebook.com/events/1693859334252637/ – Lets get a big crew signed up. This even is always a lot of fun. Who is in? Anna and Rach D podium last year lets get back up on top. – double OH KB walk: 3x 60ft KB/DB Shrugs: 3×10 heavy – SA DB P.Press: 3×10 heavy weighted chin-ups: 3x 4 – […]

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monday 8.14.17

Posted on August 14th, 2017 by Cossfit Route 1

Great words of encouragement. How ever if you close your eyes and listen, you may hear an intelligent Randy Macho Man Savage. – 3 rounds 4 Step ups ea leg 4 YTI on belly down on bench – BACK SQUAT: 3×8 Week 4 Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if […]

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friday 8.11.17

Posted on August 10th, 2017 by Cossfit Route 1

– 3 rnds 10 lunges ea :30 hspu hold front rack stretch – FRONT SQUAT + 2 JERKS: 4×1 Work at 70% of your 1RM Clean & Jerk. Target 10lbs increase / week if work sets are above 245lbs Target 5lbs increase / week if work sets are below 245lbs. – 15-12-9-6-3 FS 135/95 RKBS […]

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thursday 8.10.17

Posted on August 10th, 2017 by Cossfit Route 1

coaches choice – bench press: 5/3/1 The calculations are based on 90% of 1rm 3@ 70% 3@80% 3+@90% – 4 rnds 2 laps around island 20 hr push ups

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wednesday 8.9.17

Posted on August 08th, 2017 by Cossfit Route 1

– Intern Ryan turned 19 yesterday make sure to wish him a HAPPY BDAY. – coaches choice – 5/3/1 deadlift 3@ 70% 3@80% 3+@90% The calculations are based on 90% of 1rm – 20 db c+j (50/35) 30 c2b 20 db C+J 30 c2b

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tuesday 8.8.17

Posted on August 08th, 2017 by Cossfit Route 1

– OH KB walk single arm: 3x:30 KB Shrugs: 3×12 – OTM 10 odd: 2 weighted strict pull up even: 2 bb strict press (from floor) heavier than last week +5 – Teens and Masters Workout 4 rounds 50 double-unders 15 snatches (95/65)

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monday 8.7.17

Posted on August 07th, 2017 by Cossfit Route 1

  – Week 3 BACK SQUAT: 3×8 Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs – 3 rnds 2min on 4min off 350m/300m Row ME WB (30/20)

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