Monthly Archives: January 2019

Thursday 1.31.19

Posted on January 31st, 2019 by Cossfit Route 1

SWEAT: 5 rnds 15/12 cal row 10 burpees over rower @12:00 5 rounds 10/7 cal bike 10 ttb/ sit ups 10 box step ups (total) @24:00 12 amrap 15 rkbs 15 lunges 15 ring rows 15 box jump overs (24/20) _____________ CrossFit: OTM 20 :10rest between m1:row m2: rkbs (70/53) m3: bike m4: push ups […]

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Monday 1.28.19

Posted on January 31st, 2019 by Cossfit Route 1

Back squat: 4×3 @80% of 1rm —- 21-15-9 front squats (155/110) strict ring dips 10 cap

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Friday 1.25.19

Posted on January 25th, 2019 by Cossfit Route 1

– CF OPEN15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 12 cap Men use 95 lb. Women use 65 lb.

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Thursday 1.24.19

Posted on January 25th, 2019 by Cossfit Route 1

– OTM 10 m1: 30ft bear crawl m2: 5 broad jumps – 20 AMRAP 10 rkbs (53/35) 10 push ups 2 turkish sit ups (1 each) 10 sdhp (kb) 10 burpees

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Wednesday 1.23.19

Posted on January 23rd, 2019 by Cossfit Route 1

1 rep max thruster – 2 on 3 min off x4 20 s2oh (115/85) 12 ttb ME bar hop burpees (lateral)

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Tuesday 1.23.19

Posted on January 23rd, 2019 by Cossfit Route 1

SWEAT: OTM 20 m1: 8 single arm db rows m2: 10 weighted dynamic sit ups m3: 8 c2b m4: 40 DU rest 10 amrap 20 db snatches (50/35) 10/8 cal bike – CrossFit: OTM 10 odd: 8 single arm db row (ea even: 10 weight dynamic sit up – 4 rounds 15 c2b 50 DU […]

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monday 1.21.19

Posted on January 23rd, 2019 by Cossfit Route 1

2 Power clean+ 2 hang squat clean+ 2 squat clean try and match weight from (12/31) – 12 amrap 21 wallball (20/14) 15 power cleans (95/65) 9 bfb

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Thursday 1.17.19

Posted on January 17th, 2019 by Cossfit Route 1

SWEAT: 8 amrap 10 push ups 10 sdhp (53/35) 1min rest 5 amrap row cals 5 min rest 5 amrap 7 db strict press 7 box step ups 5 min rest 8 amrap 7/5 cal ski 15 rkbs (70/53) 25 du / plate hops CrossFit: 5 amrap 7 push ups 7 kbs (70/53) 5 min […]

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Wednesday 1.16.19

Posted on January 16th, 2019 by Cossfit Route 1

– back squat: 5×5 building – every 5 min x4 15/ 12 cal bike 10 bar facing burpees 4 power cleans (225/155)

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Tuesday 1.15.19

Posted on January 15th, 2019 by Cossfit Route 1

SWEAT: 5 Rounds: 12/10 Cal Bike 1 round of “cindy” 5 Rounds: 12/10 Cal Row 1 round of “cindy” 5 Rounds: 12/10 Cal Ski/Run 200m/ bike /row 1 round of “cindy” CrossFit: 10 amrap 5 mups 35 DU rest 5 min 10 amrap 7 double kb C+J (53/35) 15 c2b

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