Monthly Archives: January 2019

Monday 1.14.19

Posted on January 15th, 2019 by Cossfit Route 1

Strength: 1.1 Squat clean: building :10-:20 rest between reps Workout: 12 amrap 5 s.cleans 185/130) 10 toes-to-bars

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Friday 1.11.19

Posted on January 11th, 2019 by Cossfit Route 1

CrossFit OPEN 14.5 21-18-15-12-9-6-3 thrusters (95/65) BFBurpees 16 time cap

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Thursday 1.10.19

Posted on January 11th, 2019 by Cossfit Route 1

SWEAT: OTM 12 M1: 8 devils press (35/20) M2: 10 TTB/ sit ups M3: 20 mountain climbers 18 Amrap (w/ partner) 250/200m row 15 rkbs (53/35) CROSSFIT: OTM 12 odd: 5 devils press (50/35) even: 10 TTB – 18 Amrap (w/ partner) 250/200m row 15 rkbs (53/35)

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wednesday 1.9.18

Posted on January 09th, 2019 by Cossfit Route 1

chin ups: 5×3 ascending dead lift: 3×5 @ 80% – 12 amrap 1 strict pull-up, 2 push-ups, 3 air squats 2 strict pull-ups, 4 push-ups, 6 air squats 3 strict pull-ups, 6 push-ups, 9 air squats Etc.

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Tuesday 1.8.19

Posted on January 08th, 2019 by Cossfit Route 1

_________ Wishing thisĀ beastĀ a quick recovery from his meniscus surgery __________ 3×20 rev band flies 3x:20 deadhang – SWEAT: 3rounds 20 revband flys 20 banded upright rows OTM 20 m1: 10 burpees m2: 10/8 cal ski m3: ME DB snatch m4: 12 box jumps/ step ups rest 7 amrap 20 DU 10 v-ups 8 push ups […]

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Monday 1.7.19

Posted on January 07th, 2019 by Cossfit Route 1

– PC+SQC+J+2FS/ 15min – 30 front squat @BW from floor FT 6 min cap rest 4-8 min 30/20 bike cals for time

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Friday 1.4.19

Posted on January 04th, 2019 by Cossfit Route 1

– Open 14.4 14 amrap 60-calorie row 50 toes-to-bars 40 wall-ball (20#-10ft/14#-9ft) 30 cleans (135/95) 20 muscle-ups

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Thursday 1.3.19

Posted on January 03rd, 2019 by Cossfit Route 1

– Very Quick review of an awesome book. Worth the quick read. HUMBLE / HUNGRY / PEOPLE SMARTS – SWEAT: Teams of 2 100 bar facing bupees 6 wall walks 150 squat jumps 6 wall walks 150 HR Push ups 6 wall walks 200 Rkb swings (70/53) ME Burpees 30 time cap – CROSSFIT: 100 […]

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Wednesday 1.2.19

Posted on January 02nd, 2019 by Cossfit Route 1

Deadlift: 3×6@75% L-Sit: 3xME – 3 rnds 2 min on/ 4 min off 15/12 cal bike ME PC+J (155/105)

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tuesday 1.1.19

Posted on January 02nd, 2019 by Cossfit Route 1

OTM 8 burpee (pick a number and stay with it/ first round should be done in under :35 sec) – J.T. 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a […]

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