Monthly Archives: November 2017

Thursday 11.30.17

Posted on November 30th, 2017 by Cossfit Route 1

– coaches choice – Front Squat: 3×10 @70% – 2k row Best time wins T-Shirt M/F

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Wednesday 11.29.17

Posted on November 28th, 2017 by Cossfit Route 1

– Be sure to read the news letter being sent out tonight. – FT: 100 push ups for time 8 min cap – 5 rounds 10 burpee broad jump (6/4ft) 50 du 25 rkbs (53/35) no chalk

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Tuesday 11.28.17

Posted on November 28th, 2017 by Cossfit Route 1

warm up – bent over row: 4×8 chin ups: 4×3 – 5 amrap 4 db snatch heavy (100/70) 10 c2b rest 5 min 5 amrap 4 db snatch heavy 10 c2b –

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Monday 11.27.17

Posted on November 27th, 2017 by Cossfit Route 1

  – coaches choice – back squat: 3×2 @90% – 14 amrap 5 thrusters (135/95) 10 burpee bar hops 15 ttb

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frickin fun friday 11.24.17

Posted on November 24th, 2017 by Cossfit Route 1

FRICKIN FUN FRIDAY 0:00-10:00 4×1 thruster + pp + pj + sj 12:00-19:00 7 amrap 5 sdhp (115/80) 5 shspu 21:00-28:00 min on min off x3 ME Double KB HC+J (53/35) 30:00-34:00 ME Bar Facing burpees

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Happy Thanksgiving 11.23.17

Posted on November 23rd, 2017 by Cossfit Route 1

– otm12 m1: 15-10 cal bike or row m2: 15-10 burpees m3: 15-10 sit ups – Partner 17 amrap 11 bb/ db p.snatch (95/65) 23 air squats alternate rounds

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wednesday 11.22.17

Posted on November 21st, 2017 by Cossfit Route 1

– :30 on :30 off bike row x3 – db bench press: 4×8 KBS: 4×15 – 500m row rest 5-8 min 50 cal bike

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Tuesday 11.21.17

Posted on November 21st, 2017 by Cossfit Route 1

– every 5 min x 4 rnds 20 pull ups 15 power cleans (135/95) 50 double unders

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Monday 11.20.17

Posted on November 20th, 2017 by Cossfit Route 1

Wednesday schedule: 5:30am/6:30am/9am/noon/ 5:30pm Thanksgiving Day: 8am Friday: 5:30/6:30/9/noon – coaches choice – front squat: 3×2 @85% – 15 OTM min1: :30 ME db/kb thrusters (53/35) min2: 15 t2b min3: 15 burpees

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Friday 11.17.17

Posted on November 17th, 2017 by Cossfit Route 1

FRICKIN FUN FRIDAY 0:00-10:00 50 Db row row push up stand db over head 10:00-20:00 16 HKB Snatch (70/53) 16 KBS (70/53) 16 hspu 20-25:00 rest 25:00-29:00 ME Bar Facing Burpee  

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