Monthly Archives: July 2018

Tuesday 7.31.18

Posted on July 31st, 2018 by Cossfit Route 1

SWEAT: 4 amrap Row for Meters 3 amrap rkbs 2 amrap 10 meter shuttle 1 amrap burpee box jump (no hip extensions) 1 min rest between movements 3 min rest between rounds x2 x2 OTM 12 odd: 10 db curls even: 5 dips – CrossFit every 6 min x3 200m run 20 db push press […]

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monday 7.30.18

Posted on July 30th, 2018 by Cossfit Route 1

50 rkbs – 1.Back squat: 1×3 @80% – 2.OT2Min 2×3 BS [ -30 or -20 if under 185# ] + 10 ea week – 2rnds 75 wb (20/14) 50 ttb 15m cap

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thursday 7.26.18

Posted on July 26th, 2018 by Cossfit Route 1

This Fridays workout will be a Memorial WOD: “Poitras” Friday we will be coming together as a community to honor a CrossFit Southie member Justin Poitras. Justin was a former marine and a Boston Firefighter. He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin has saved 6 lives with […]

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wednesday 7.25.18

Posted on July 25th, 2018 by Cossfit Route 1

50 rkbs – wendler: DL 70%x3 80%x3 90%x3+ – Weight Vest Wednesday 4min on 2min off 400 run ME lunges – 400m run ME kipping pull ups – 400m run push ups on 45’s row 500 if raining

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tuesday 7.24.18

Posted on July 24th, 2018 by Cossfit Route 1

Arguably the biggest debate for CrossFitters – Intensity vs. Volume – which is better? – We all see social media plastered with CrossFit athletes working out hours per day, multiple sessions, and strength work upon strength work. AMRAP 7, rest 2 mins, AMRAP 7, rest 2 mins, AMRAP 7, rest 2 mins, AMRAP 7, rest […]

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monday 7.23.18

Posted on July 23rd, 2018 by Cossfit Route 1

– 1a.Back squat: 1×3 @80% 1b. 2 knee jumps in between warm up sets 2.OT2Min 3×3 BS [ -30 or -20 if under 185# ] + 10 ea week – 3 rounds 5 thrusters (135/95) 10 ttb 15 c2b 10ttb 5 pc+j

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Friday 7.20.18

Posted on July 20th, 2018 by Cossfit Route 1

50rkbs – 3×500/400m row 2min rest  – 10 amrap 50 du 7 s2oh (70% c+J) 5 fs

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thursday 7.19.18

Posted on July 19th, 2018 by Cossfit Route 1

Sweat: 50 rkbs ——– 3 amrap 400m run ME sit ups/ TTB rest 2 min 3 amrap 400m run ME db snatch rest 2 min x2 – 14 amrap (TO2) 200m SA Farmers Carries(70/53) 20 burpee box jump over 20 s2oh w/kb (70/53) ____________________________ 50 rkbs – otm 12 odd: ttb even: 10 total db […]

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wednesday 7.18.18

Posted on July 17th, 2018 by Cossfit Route 1

50 rkbs – wendler 5-3-1 DL add 10# to the 1rm # you used last time then base % off 90% 5@65% 5@75% 5+@85% – Weight Vest Wednesday 3min on 2min off x3 20 C2B 15 air squats ME push-ups hands on 45# plates chest to deck RX: ^ RX+= w/ weight vest

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