Monthly Archives: December 2018

Friday 12.14.18

Posted on December 14th, 2018 by Cossfit Route 1

– 15 amrap 7 Power Clean (185/130) 10 Toe-To- Bars 7 Chest to Bar

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Thursday 12.14.18

Posted on December 13th, 2018 by Cossfit Route 1

SWEAT: every 5 min x 4 250m row 5 burpees 10 box jump overs (24/20) 15 squat jumps – DB Curls: 4×10 Dips: 4×10 Plate twist: 4×10 _______________________ CROSSFIT: every 5 min x 4 250m row 5 burpees 10 box jump overs (24/20) 15 squat jumps

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Wednesday 12.12.18

Posted on December 12th, 2018 by Cossfit Route 1

10 min building power snatch + low hang p. snatch – 5 rounds 7 push press (115/80) 14 deadlifts 35 double unders

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Tuesday 12.11.18

Posted on December 11th, 2018 by Cossfit Route 1

OTM 10 odd: 3 strict weighted pull ups even: 15 Kettlebell Swing (70/53) – 3 rounds 30 dumbbell snatches (50/35) 30 toes-to-bars

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Monday 12.10.18

Posted on December 09th, 2018 by Cossfit Route 1

– Front Squat: 1×2 @ 85% drop 30# and complete 2×3 – 30 thruster @115/80 50 bar facing burpees 30 thrusters 12/11/17 12 cap

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Friday 12.7.18

Posted on December 07th, 2018 by Cossfit Route 1

– Congrats to everyone who set a new PR in November – strict pull up :4×4 ring dip: 4×4 weighted – 12 AMRAP 1-2-3-4-5-6-7-…. Muscle ups 3-6-9-12-15-18-21…. TTB

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Thursday 12.6.18

Posted on December 06th, 2018 by Cossfit Route 1

SWEAT: Teams of 2: 10 rounds 20 pushups 20 air squats 25 rkbs (53/35) 30 cal row —– CrossFit: Teams of 2: 12 rounds 15 pushups 20 air squats 25 rkbs (53/35)

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wednesday 12.5.18

Posted on December 05th, 2018 by Cossfit Route 1

– snatch DL: 4×1.1 – OT :90 odd:1 Snatch even: 35 DU x10

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tuesday 12.4.18

Posted on December 04th, 2018 by Cossfit Route 1

– Day 2 of NEW CLASS SCHEDULE 4pm/5:30pm/7pm – push press: 4×4 90% of last week – 2 on 4 off 30/20 bike ME Strict hand stand push-ups x3

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monday 12.3.18

Posted on December 02nd, 2018 by Cossfit Route 1

– NEW EVENING SCHEDULE STARTS TODAY – Front Squat: 1×2 @ 85% drop 30# and complete 2×3 – 30 DB hang Squat Cleans (50/36) 50 c2b 30 db burpee power cleans 12 cap

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