Monthly Archives: September 2017

Fun Friday 9.29.17

Posted on September 28th, 2017 by Cossfit Route 1

Game – 50 cals bike or ski erg rest 5 min 75 SDHP (53/35) evrey 15 reps= 5 burpees rest 5 min 10 rounds 10 push press (115/80) 10 ttb (Scale is 5-9 ttb or 12 sit ups)

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thursday 9.28.17

Posted on September 28th, 2017 by Cossfit Route 1

coaches choice – DL: 1rm – 3 rounds every 6 min 400m run 5 HPC +10# from fridays complex 5 front squats

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wednesday 9.27.17

Posted on September 26th, 2017 by Cossfit Route 1

Game – 5 amrap 10/8 cal row 10/8 push ups rest 5min x3 – Barbell: 21’s x3 calf raises: 3×15 (slow negative)

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tuesday 9.26,17

Posted on September 26th, 2017 by Cossfit Route 1

– As I was leaving the gym tonight Erica and Angela were putting in their scores for Team Series. They told me they scaled workout 3 because the weights were to heavy. I challenged them to redo it so they would be RX. They took the challenge and crushed it. They finished 136 reps which was good […]

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monday 9.25.17

Posted on September 25th, 2017 by Cossfit Route 1

dynamic warm up – 1a. med ball tuck jump: 5×1.1.1.1 1b. side shuffle shuttle: 4x (10mx4) 2a. double db 24’/20’box jump: 5×3 2b. plate hops on 25#: 4xME :20 – :30 on :30 off ME Pistols ME DU x4 –  

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friday 9.22.17

Posted on September 22nd, 2017 by Cossfit Route 1

Frickin Fun Friday 0:00-5:00 ME Burpee box jump over 5:00-8:00 rest 8:00-18:00 build to heavy complex 5 DL+3HPC+1Jerk 18:00-19:00 Rest 19:00-34:00 16 SAOH Walking lunge (53/35) 16 kb-sdhp (53/35) 16 box jumps step downs 16 goblet squats (53/35)

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thursday 9.21.17

Posted on September 21st, 2017 by Cossfit Route 1

coaches choice – Strict”ish” Lynne 3 rounds ME Bench Press BW/ 3/4BW/ Scale: 75% 1rm ME Strict Pull-ups 2 rounds ME Bench Press BW/ 3/4BW ME Kipping C2B (no butterfly) 3 min rest betwen rnds :15 rest between bench and pull-ups

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wednesday 9.20.17

Posted on September 20th, 2017 by Cossfit Route 1

wednesday 9.20.17 – Game – DB Curls (3×10) Ring Dips (3×5 weighted) TTB (3x 8-15) (TTB or V-Ups) – 500m row 25 rkbs (70/53) rest 3 min x3 Go like Hell don’t pace!

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tuesday 9.19.17

Posted on September 19th, 2017 by Cossfit Route 1

– dynamic + hurdle jumps 3×5 mountain climbers: 3x :10 afap – ME Reps: Front Squat @ BW or 75% 1rm, if BW is to heavy – 10 OTM odd: ME squat cleans @ 85% 1rm (goal 1-2 reps) even: 40 DU

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monday 9.18.17

Posted on September 18th, 2017 by Cossfit Route 1

– Coach Crushin another comp! YTI: 3×3 hs hold or hs walk practice – 1a.DB SA SP: 3×8 +5 from last week 1b. dragon flys 3×4 2a. Chin up: 3up/3hold/3down: 3×3 2b. hanging knee curl ups: 3×5 – 7min  TIME CAP 40 c2b 30 s2oh (185/130) ME burpee bar hops

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