Monthly Archives: November 2017

Thursday 11.16.17

Posted on November 16th, 2017 by Cossfit Route 1

– 3 rounds 10 bb muscle hang cleans (45/35) 5 burpee tuck jumps 10 fs w/ bar – Front Squats: 3×10 @60% of last Mondays 1rm – 2 rounds 3:00 work 9 min rest  (between rounds) 25/18cal bike 10 hang cleans (185/135) ME burpees

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Wednesday 11.15.17

Posted on November 14th, 2017 by Cossfit Route 1

coaches choice – 1k Row – floor press: 5×5 double under: 5×40 or 1 min practice

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Tuesday 11.14.17

Posted on November 14th, 2017 by Cossfit Route 1

coaches choice – OTM 8 1 Power snatch ascending – Amanda 9-7-5 Muscle Ups Squat Snatch 10 min

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monday 11.13.17

Posted on November 13th, 2017 by Cossfit Route 1

– Super proud of all our athletes. Everyone gave their all and crushed it this weekend at  The Southie Showdown. Our very own Guido and Ryan both podium’d. – Back Squat: 3×2 @85% – 12 amrap 10 thruster (95/65) 10 TTB

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Thank You To All Our Veterans / Friday 11.10.17

Posted on November 09th, 2017 by Cossfit Route 1

– Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is […]

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Thursday 11.9.17

Posted on November 09th, 2017 by Cossfit Route 1

– coaches choice – 5 amrap ME Strict C2B sets of 3 – every :20 10 min 1 squat clean @65-75% 1rm

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Wednesday 11.8.17

Posted on November 08th, 2017 by Cossfit Route 1

– 3 rounds 10 push ups 20 side hops over pvc 5 pass throughs – Bench press: 5×3 ascending Double Unders: 5x 40 goal unbroken – death by box jump step down (30/24) increase by 3 per minute

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Tuesday 11.7.17

Posted on November 07th, 2017 by Cossfit Route 1

coaches choice – 15 min: power clean 1.1.1 – 3 rounds 1:30work 4:30 rest Row 300m/260m ME hang clean (185/140)

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monday 11.6.17

Posted on November 06th, 2017 by Cossfit Route 1

– dynamic + hip – 15min each 1rm Back Squat 1rm Front Squat – :30 on :30 off x 4 ME KB Thrusters (53/35)

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Friday 11.3.17

Posted on November 02nd, 2017 by Cossfit Route 1

FRICKIN FUN FRIDAY 0:00-20:00 “Jack” 20 amrap 10 push press (115/80) 10 KB Swings(53/35) 10 Box jumps, (24/20) 20:00-27:00 Rest 27:00-37:00 10 amrap 5 pull ups 10 push ups 15 air squats 37:00-39:00 Rest 39:00-42:00 ME BFB

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