Monthly Archives: December 2018

Monaday 12.31.18

Posted on December 31st, 2018 by Cossfit Route 1

power clean+h.squat clean+ sq clean – 10-9-8-7-6-5-4-3-2-1 Front Squat (155/105) 10 Chest to Bar 14 cap

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Friday 12.28.18

Posted on December 31st, 2018 by Cossfit Route 1

14.3 MEN 8 AMRAP 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch WOMEN 8AMRAP 95-lb. […]

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Thursday 12.27.18

Posted on December 27th, 2018 by Cossfit Route 1

Partner 100 cal row 100 burpees 80 cal row 80 KBS (70/53) 60 cal row 60 Push ups 40 cal row 40 TTB 20 cal row 20 wall walks 30 time cap/ break up anyway

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Wednesday 12.27.18

Posted on December 27th, 2018 by Cossfit Route 1

15 min: Squat clean+push jerk+ fs+ split jerk – 14 amrap 5 poweer snatches (115/80) 10 power cleans (115/80) 15 burpees 20 air squats

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Monday 12.24.18

Posted on December 24th, 2018 by Cossfit Route 1

______ Class times: 5:30/6:30/9/12pm ________ 12 Days of Christmas ——————– 1 Power Snatch (155/105) 2 S2OH (155/105) 3 Power Cleans (155/105) 4 Burpees 5 Front Squat (155/105) 6 Hand-Release Pushups 7 Deadlifts (155/105) 8 TTB 9 Kettlebell Swings (70/53) 10 C2b 11 Wall Balls (20/14) 12 Oz. Cider / Beer Or 12 Cal Assault Bike! […]

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FRIDAY 12.21.18

Posted on December 20th, 2018 by Cossfit Route 1

_________ OPEN Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups

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Thursday 12.20.18

Posted on December 20th, 2018 by Cossfit Route 1

SWEAT: Teams of 2 25 amrap 40/30 cal bike 80 push ups 40/30 cal row 80 sdhp (53/35) 20 devils press (50/35) 80 rkbs (53/35) rest Tabata bupees Tabata DB Curls __________________ CrossFit: Teams of 2 25 amrap 40/30 cal bike 80 push ups 40/30 cal row 80 sdhp (53/35) 20 devils press (50/35) 80 […]

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Wednesday 12.19.18

Posted on December 20th, 2018 by Cossfit Route 1

6 rounds 15 TTB 10 Box Jump overs (24/20) 15 Power cleans (135/95) ( 20 min soft cap)

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Tuesday 12.18.18

Posted on December 18th, 2018 by Cossfit Route 1

SWEAT: 4 Rounds: Every 4min. x 4 Rounds: 500m Row 20 DB Snatches (50/35) rest 5 12 amrap 15 RKBS (70/53) 10 burpees 10 db Stoh 50/35) 10 pull ups _____________________ CrossFit: Otm 10 odd: HSPU even: 8 db p.sntaches 12 AMRAP 10 power snatch (95/65) 5 bar hop burpees 15 pull ups 5 bar […]

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Monday 12.17.18

Posted on December 17th, 2018 by Cossfit Route 1

– build to heavy power clean + 3 front squats – 60 Wallballs (20/14) 100 DU 50 Wallballs 100 DU 40 Wallballs

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