Monthly Archives: December 2017

Friday 12.29.17

Posted on December 29th, 2017 by Cossfit Route 1

– 13.2 10 amrap 5 s2oh (115/75) 10 DL (115/75) 15 BJ (24/20) rest 5min 4 amrap burpee to 6 inch target

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Thursday 12.28.17

Posted on December 27th, 2017 by Cossfit Route 1

15 min build to a heavy power clean + Hang power clean – 11 amrap 100 wallball (20/14) 50 HPC (135/95) 25 bj (30/24) ME Mups

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Wednesday 12.27.17

Posted on December 27th, 2017 by Cossfit Route 1

– coaches choice – bench press: 4×4 at heaviest weight from 12/13/17 row: 4×20/15 cal – 10 amrap 15 HR Push ups 30 du

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tuesday 12.26.17

Posted on December 26th, 2017 by Cossfit Route 1

coaches choice – Back Squat: 4×5 @70% of 1rm, 1 set every 3 min – 21-15-9 DL 225 C2B

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Saturday 12.23.17

Posted on December 22nd, 2017 by Cossfit Route 1

— 12 Days of Christmas ——————– 1 Power Snatch (155/105) 2 S2OH (155/105) 3 Power Cleans (155/105) 4 Burpees 5 Front Squat (155/105) 6 Hand-Release Pushups 7 Deadlifts (155/105) 8 TTB 9 Kettlebell Swings (70/53) 10 C2b 11 Wall Balls (20/14) 12 Oz. Cider / Beer Or 12 Cal Assault Bike! ————- 1 Power Snatch […]

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Thursday 12.21.17

Posted on December 21st, 2017 by Cossfit Route 1

fun warm up – OTM 10 odd: 10 DL 225/155 even: 10 strict hspu – 5 amrap 12/10 cal row 10 rkbs (70/53)

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Wednesday 12.20.17

Posted on December 20th, 2017 by Cossfit Route 1

– Aurora and Alex playing some grab ass. Coach Linds wants in and Nicole is out to lunch. If you look closely you will see a strange phenomenon, Susan talking haha. – coaches choice – weighted strict chin up: 6×3 Assualt bike:3×15/12 cal – otm 5 air squats (start with) 50 burpee pull-ups for time

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Tuesday 12.19.17

Posted on December 18th, 2017 by Cossfit Route 1

– coaches choice – 7 amrap 10 power cleans (185/130) 10 s2oh 10 box jump overs (24/20) rest 5 min 7 amrap 12 power cleans (135/95) 12 s2oh 12 box jump overs (24/20) rest 5 min 7 amrap 14 power cleans (95/65) 14 s2oh 14 box jump overs (24/20)

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monday 12.18.17

Posted on December 18th, 2017 by Cossfit Route 1

– This jacked group crushed “Victoria” the hero wod at open gym.  This hero wod was named ‘Victoria’ after Victoria Soto, a teacher at Sandy Hook Elementary who used her body to shield her students from the shooter and lost her life in the process. – dynamic + hip mob – 15min each 1rm Back […]

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