Monthly Archives: October 2018

wednesday 10.17.18

Posted on October 17th, 2018 by Cossfit Route 1

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching […]

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Tuesday 10.16.18

Posted on October 15th, 2018 by Cossfit Route 1

SWEAT: 10 amrap 8 ring rows / pull ups 16 db snatches (50/35) rest 5 10 amrap 10 kb sdhp 10 burpees rest 5 Tabata db curls box dips plank holds ____________ CrossFit OTM 12 odd: 10 ring rows even: 1 power snatch – 30 db snatches (70/50) 10 mups 30 kb sdhp (70/53) 10 […]

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Monday 10.16.18

Posted on October 15th, 2018 by Cossfit Route 1

back squat: 4×8 +10 if over 220 +5 if under – 21-15-9 ohs (95/65) hspu ttb

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Friday 10.12.18

Posted on October 11th, 2018 by Cossfit Route 1

straight arm side plank:3x:25 each – weighted chin ups: 4×4 – 100 du 30 c2b 30 ttb 30 burpee box jump (24/20) 30 ttb 30 c2b 100 du 16 time cap

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Thursday 10.11.18

Posted on October 11th, 2018 by Cossfit Route 1

plank up downs: 4×8 each arm banded goodmornings: 4×12 – SWEAT: min 0-10 21-15-9 Calories on the bike Devil Press (35/25) TTB/ dynamic sit ups w/plate min15-25 21-15-9 Calories on the row Slam Balls Sit-Ups min30-40 4 Rounds: 200m Run 10 burpees __________ CrossFit: Partner 25 amrap 50/40 cal row 50 devil Press (50/35) 50/40 […]

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Wednesday 10.10.18

Posted on October 10th, 2018 by Cossfit Route 1

turkish sit ups: 4×5 – OTM 8 TTB + 8 bupees – WEIGHT VEST WEDNESDAY 12 amrap 10 push ups (45’sw/ vest) 20 lunges 40 DU

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tuesday 10.9.18

Posted on October 09th, 2018 by Cossfit Route 1

– seated plate twist: 4×8 ea supermans: 4×8 – SWEAT: 2 rounds 3amrap cal row 3amap 4 burpees 5 DB DL (50/35) 3amrap 5 ring rows 5 SA PP (50/35) 3amrap assbike 2 min rest between rnds – CrossFit 15 amrap 200m run 5 strict pull ups 10 Deadlifts (185/130)

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monday 10.8.18

Posted on October 08th, 2018 by Cossfit Route 1

– These three CrossFit Route 1 OG’S (Pat Dow, Tony LoRusso and Chris Rizza) just returned from their 7 day climb up Machu Picchu. – back squat:3×10@65% – Elizabeth 21-15-9 squat clean (135/95) ring dip 12 min

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friday 10.5.18

Posted on October 05th, 2018 by Cossfit Route 1

– straight arm side plank:4x:20 each – otm 8 odd: bar mups +1 even: 5 sa db s2oh (same weight as last week) – 7 rnds 4 power cleans (165/115) 8 ttb

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thursday 10.4.18

Posted on October 03rd, 2018 by Cossfit Route 1

plank up downs: 4×8 each arm banded goodmornings: 4×12 SWEAT: 20 Amrap bike 15/12 40 DU or plate hops 200m run 20 cal row 20 slam balls 20 burpees – 1mile cool down jog ——— CROSSFIT: Partner: 25 amrap 100/80 cal bike 200 du 100 burpees over partner 200/160 cal row 200 du 100 burpees […]

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