Monthly Archives: September 2018

Friday 9.14.18

Posted on September 14th, 2018 by Cossfit Route 1

– The Aftermath – build to a heavy: Power Clean + Hang Squat Clean + Aquat Clean – 100 db cleans (50/35) EMOM 3 burpee over db 12 min time cap

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Thursday 9.13.18

Posted on September 13th, 2018 by Cossfit Route 1

Sweat: Partner: 30amrap: 1 mile run switch every 200 100 Heavy db push press / hspu 100 box jumps 24/20 80/60 cal bike — CrossFit: Partner: 30amrap: 1 mile run switch every 200 100 hspu 100 box jumps 24/20 80/60 cal bike

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Wednesday 9.12.18

Posted on September 12th, 2018 by Cossfit Route 1

– Mobility – 5 rnds 10 Bench Press @ 85% of last week Sprint 200m on rower rest 2-4 min

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Tuesday 9.11.18

Posted on September 11th, 2018 by Cossfit Route 1

– 5amrap+6amrap+7amrap 20 slam balls 30 cal row 40 bj step downs 50 RKBS 60 db s2oh 70 DB DL 10 sit ups 25 du between movements 3 min rest between – 14 amrap 10 TTB 8 DL (115/80) 6 B.F Burpees

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monday 9.10.18

Posted on September 09th, 2018 by Cossfit Route 1

– FS: 4×1 +10 last week — 1rm Thruster — ME thruster @ 70%

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Friday 9.7.18

Posted on September 06th, 2018 by Cossfit Route 1

End of Summer Party Tonight. Come on over. I will have burgers and hot dogs. BYOB and Sides please. ________ Deadlift: 3×5 ascending – 30-25-20-15 TTB 3-6-9-12 P. Snatch (155/110) 16 time cap

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Thursday 9.6.18

Posted on September 05th, 2018 by Cossfit Route 1

Partner WOD: 25 amrap 100/70 cal row 150 kbs (53/35) 600m run 150 SDHP (w/kb) (if it rains 60 burpees instead of run)

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wednesday 9.5.18

Posted on September 05th, 2018 by Cossfit Route 1

– bench press: 4×7 ascending kroc row (heavy):4×12 – 10 rnds 7 c2b 7 hr push ups 20 DU 15 min cap

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Tuesday 9.4.18

Posted on September 03rd, 2018 by Cossfit Route 1

Sweat: 7amrap 10 DB DL (50/35) 14 DB Snatches 10 burpees 7 amrap 8 DB Squats 15 rkbs (53/35) 7 amrap 40 single unders 16 bw lunges 5 min rest between amraps – CrossFit Front Squat: 4×1 +10 – 7 amrap 10 pc (95/65) 10 front squats 5 bar facing burpees –

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Monday 9.3.18

Posted on September 02nd, 2018 by Cossfit Route 1

JACK – Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, […]

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