Monthly Archives: March 2018

friday 3.30.18

Posted on March 30th, 2018 by Cossfit Route 1

– Congrats to these two master studs. Greg went from 617 in the world last year to 202 this year, narrowly missing regionals by two slots. Leigha continues to¬†crush the 35-39 circuit coming in at 129 in the world out of 29,000 ladies. – 1 rep max DL – 4 rnds 15 s2oh (155/115) 15 […]

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thursday 3.29.18

Posted on March 29th, 2018 by Cossfit Route 1

– 15 min Hang power snatch build to heavy 2 – amrap 5 15 hang power snatch (75/55) 8 burpee bar hop

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wednesday 3.28.18

Posted on March 28th, 2018 by Cossfit Route 1

Game – 2 rounds (2min each) DU RKBS (70/53` Box Jump step down(24/20) Row Rest

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tuesday 3.27.18

Posted on March 27th, 2018 by Cossfit Route 1

– warm up – OTM 12 min 1: 5 muscle ups min 2: 10 dynamic sit ups min 3: 8 kb shrugs or db (2 sec hold at top) – 30 c2b 30 pc (155/105) 30 c2b

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monday 3.26.18

Posted on March 26th, 2018 by Cossfit Route 1

– Pause Front Squat: 4×2 Work at 70% of your 1RM Front Squat. Hold for a 2 Second Pause at the bottom of squat. + 5 from last week – 3 rounds 2min work 2 min rest 1 sq clean thruster (185/130) 5 bar facing burpees

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thursday 3.22.18

Posted on March 22nd, 2018 by Cossfit Route 1

Power clean + Jerk build to heavy 1 – OTM 8 1 C+J @ 75%

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wednesday 3.21.18

Posted on March 21st, 2018 by Cossfit Route 1

– OTM 25 m1: 15/12 cal row m2: 12 burpees m3: 12 ttb m4: 12/9 assbike m5: 15 rkbs (70/53)

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Tuesday 3.20.18

Posted on March 20th, 2018 by Cossfit Route 1

– 2 rnds 5 YTI 10 hollow rocks :20 hs hold – SA Strict db press: 1rm SA strict db press: 2xME 50% – 7 amrap 3-6-9-12-15-18-21-24 hspu c2b

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monday 3.19.18

Posted on March 19th, 2018 by Cossfit Route 1

coaches choice – Pause Front Squat: 4×2 Work at 70% of your 1RM Front Squat. Hold for a 2 Second Pause at the bottom of squat. – 10 amrap 10 medball clean (20/14) 30 du

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friday 3.16.18

Posted on March 19th, 2018 by Cossfit Route 1

Workout 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

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