Monthly Archives: February 2018

Thursday 2.15.18

Posted on February 15th, 2018 by Cossfit Route 1

– coaches choice – Deadlift (DL: 3×5 @ 90% 3rm (1.31.18)) – 7 amrap 2-4-6-8-10-12-14-16-18-20-22… DL (225/155) Strict HSPU  

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Wednesday 2.14.18

Posted on February 14th, 2018 by Cossfit Route 1

coaches choice – kroc rows: 3×15 ring push ups: 3×10 2sec down + up pause at top – 6 rounds 25 DU 10 (BFBJO24/20)

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tuesday 2.13.18

Posted on February 13th, 2018 by Cossfit Route 1

3 min work/ 3 min rest 20 cal row 10 power clean (185/135) ME TTB x3

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monday 2.11.18

Posted on February 12th, 2018 by Cossfit Route 1

– Back Squat: 4×3 80% +10# last week – 70 ohs (95/65) 50 s2oh 30 muscle ups every 2 min 5 burpee time cap 17min

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Fun Friday 2.9.18

Posted on February 08th, 2018 by Cossfit Route 1

16.4 13 amrap 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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Thursday 2.8.18

Posted on February 08th, 2018 by Cossfit Route 1

warm up – turkish sit-ups: 4×8 each side ghd hip extention: 4×10 – 4 rnds 16 ttb 16 db snatches (50/35) 16 s2oh (115/80)

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Wednesday 2.7.18

Posted on February 07th, 2018 by Cossfit Route 1

– coaches choice – 20 amrap 25 cal row 50 rkbs (70/53) 50 push-ups 50 box jump step downs (24/20) 25 sdhp (70/53) 25 split jumps

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Tuesday 2.6.18

Posted on February 06th, 2018 by Cossfit Route 1

Game – ME C2B kip rest 5 min / 2 set @ 25% – 3 amrap 10 muscle ups 50 du ME hang cleans (185/135) rest 3 min x3

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Monday 2.5.18

Posted on February 04th, 2018 by Cossfit Route 1

2 rnds 10 glute bridges (slow and controled) 10 goblet squats 10 lunges with kb on chest – Back Squat: 4×3 80% +10# – 60 wall ball (20/14) 20 bar facing burpees 40 front squats (135/95) 20 bar facing burpees 20 ohs (95/65) 20 bar facing burpees

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Friday 2.2.18

Posted on February 01st, 2018 by Cossfit Route 1

– 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, […]

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