Monthly Archives: February 2019

Thursday 2.28.19

Posted on February 28th, 2019 by Cossfit Route 1

SWEAT: 6 rounds 10 sit ups 12/9 cal row 15 cal bike 20 grasshopers 25 russian kbs _______________________ CrossFit: OTM 10 odd: 5 v ups + 5 push ups even: 10 supermans – 4 rounds in 1:30 rest 4:30 min 10 Wallball (30/20,9ft) 12/9 cal row max cal bike

Read More

Wednesday 2.27.19

Posted on February 28th, 2019 by Cossfit Route 1

build to heavy: push press + push jerk + split jerk – box jump: 4x 1.1.1 _________ 3 rounds 2 min on 4 min off 8 box facing burpees over (24/20) 8 box jump overs 8 strict hspu ME Kipping hspu

Read More

Tuesday 2.26.19

Posted on February 28th, 2019 by Cossfit Route 1

OTM 10 o: 10 ring rows e: 5 weighted ring dips – 3 rounds 20 power cleans (135/95) 25 c2b time cap 12 min

Read More

Monday 2.25.19

Posted on February 28th, 2019 by Cossfit Route 1

Front Squat: 10 rep max 7 amrap 10 db rev lunges (50/35) 35 DU

Read More

Tuesday 2.19.19

Posted on February 19th, 2019 by Cossfit Route 1

SWEAT: OTM 20 m1: 8db rows m2: 10 burpees m3: 15/12 cal row m4: 12/8 push ups rest 5 12 amrap 12 db pc 100′ farmers carry 6 devil presses 12/9 cal bike ____ Strenght: OTM 10 odd: 8 bb bent over row even: 3 broad jumps – Workout: 5 rounds 5 db complex 15 […]

Read More

Monday 2.18.19

Posted on February 18th, 2019 by Cossfit Route 1

– Today’s Class Times 6am 9am noon 4:30 kids 5:30pm – Back squat: 4×3 @80% +10 from last week – 14 amrap 5 squat clean thruster (155/110) 10 burpee bar hop 15 ttb

Read More

Friday 2.15.19

Posted on February 15th, 2019 by Cossfit Route 1

Open 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 […]

Read More

Thursday 2.15.19

Posted on February 15th, 2019 by Cossfit Route 1

Partner 0-15 min amrap 5 SA DB C+J (each arm) 5 push up + burpee to target 10 kb sdhp (53/35) (alternat movements w/ partner 15-20 Rest min 20-32 3.6.9.12.15…. ab mat sit up BJ overs RKBS

Read More

wednesday 2.13.19

Posted on February 13th, 2019 by Cossfit Route 1

2 bb strict press + 4 push press – 3 rnds 15 power cleans (95/65) 15 shoulder to overhead 15/12 cal row (otm 3 burpees over bar or rower) start with burpees

Read More

tuesday 2.12.19

Posted on February 13th, 2019 by Cossfit Route 1

SWEAT: 4 rnds 15 weighted sit ups 15 supermans 15/12 bike rest 5 OTM 14 o: 14 db snatches e: 40 du rest 5 10 amrap 8 ttb 5 bupees to bar – CrossFit: weighted sit up: 4×10 Supermans: 4×10 – Partner 20 amrap buy in: 100/80 cal bike 10 db snatches (100/70) 20 ttb […]

Read More
"Changing Lives One WOD at a Time"
CrossFit Route 1 | | 781-322-0050 | crossfitroute1@gmail.com