Monthly Archives: September 2018

friday 8.28.18

Posted on September 27th, 2018 by Cossfit Route 1

  – 3×5 kneeling bb roll outs 3×5 assisted glute ham raise – OTM 10 odd: 4 ea heavy DB S2OH even: Bar Mups – 5 rnds 3 C+J (155/110) 3 Burpee Bar Hops 6 DL 3 Burpee Bar Hops

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Thursday 9.27.18

Posted on September 27th, 2018 by Cossfit Route 1

– Turkish Sit-up: 3×7 each arm – OTM 5 Bike 11/7cal OTM 5 15 WB (20/14) OTM 5 15 situps OTM 5 10 BJO 1 min rest between Movements OTM 8 odd: RKBS (53/35)ME even: :20 wallsit

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wednesday 9.26.18

Posted on September 26th, 2018 by Cossfit Route 1

3×12 supermans 3x12dynamic sit up – 1rm benvch press – 10 AMRAP Push Ups on Plates (45) EMOM 25 DU (45’s with or w/o vest)

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tuesday 9.25.18

Posted on September 25th, 2018 by Cossfit Route 1

SWEAT: 0-12 5 rnds 10 Ring Rows 20 DB Snatches 12-21 4 Rnds 15 Sit Ups 10 Burpees 5 Squat Jumps 21-26 3 Rnds 40 Plate Hops :30 Wall Sit :20 Side Plank Each Side – CrossFit: 12 AMRAP 1 Snatch (115/80) 1 C2B 1 TTB (each round add one rep to each movement)

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Monday 9.24.18

Posted on September 24th, 2018 by Cossfit Route 1

BLACK OUT MONDAY – 3x :30 plank – Front Squat: 3×2 @90% – 8 AMRAP 14 OH Walking Lunge w/ plate or DB(45/35) 8 Burpee Plate Hops

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friday 9.21.18

Posted on September 20th, 2018 by Cossfit Route 1

– Pre-Order at front desk – 10 AMRAP 5 bar mups 10 snatches (95/65) 15 DL rest 5 min 8 min 1.1RMĀ  Power Snatch

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thursday 9.20.18

Posted on September 20th, 2018 by Cossfit Route 1

Partner 25 AMRAP Buy In 100/80 cal row – 14 Goblet Squats(53/35) 14 HR Push Ups 14 Box Jump Over (20)

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Wednesday 9.19.18

Posted on September 19th, 2018 by Cossfit Route 1

Strict Press: 2rm Push Press: 2rm – 4 rnds 10 C2B 15 KBS (70/53)

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tuesday 9.18.18

Posted on September 18th, 2018 by Cossfit Route 1

TIE DYE TUESDAY – SWEAT: ???? – CrossFit: – 16 AMRAP 10 pc (185/130) 15 TTB 10 Bar Facing Burpees

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Monday 9.17.18

Posted on September 17th, 2018 by Cossfit Route 1

BLACK OUT MONDAY – Mobility – Front Squat: 2×2 @90% – 5 amrap 8 db thrusters (50/35) 25 DU rest 5 min / repeat

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