Monthly Archives: January 2020

Friday 1.17.20

Posted on January 16th, 2020 by Cossfit Route 1

15 amrap 3 Muscle ups 6 Power Snatches (115/80) 25 Double Unders

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Thursday 1.16.20

Posted on January 16th, 2020 by Cossfit Route 1

SWEAT Teams of 2 100 Bar Facing Bupees 50 Cal Row 150 Squat Jumps 50 Cal Bike 150 HR Push ups 200 Rkb Swings (70/53) ME Burpees 35 time cap _________ CrossFit Teams of 2 100 Cal Row or 70 cal Bike 100 Bar Facing Bupees 150 Squat Jumps 150 HR Push Ups 200 Rkb […]

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Wednesday 1.15.20

Posted on January 16th, 2020 by Cossfit Route 1

1rm Power Clean in 12min rest 2 min 8 amrap Power Clean at the 90% you used 11/12/19 (3/25/19+ 5/29/19+ 11/12/19)

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Tuesday 1.14.20

Posted on January 16th, 2020 by Cossfit Route 1

SWEAT 12 amrap 6 TTB / Sit Ups 6 Jump Squats 6 Strict Pull Ups / Ring Rows 6 Burpees rest 4 min 12 amrap 8 DB Bent Row 12 DB Push Press 8 DB Lunges (50/35) ________ CrossFit 10 amrap 8 TTB 6 Strict Pull Ups 4 DB Box Step Overs (50/35) rest 4 […]

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Monday 1.13.20

Posted on January 12th, 2020 by Cossfit Route 1

Strength: 12 min Build to ME Squat clean + 2 Front Squats Workout: 6 Minutes 1000m/800m Row ME Devils Press (50/35)

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friday 1.10.20

Posted on January 10th, 2020 by Cossfit Route 1

OT:90 x7 Ascending ___ 10 Amrap 15 Wallball 8 Burpee to Target

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Thursday 1.9.20

Posted on January 08th, 2020 by Cossfit Route 1

SWEAT Partner: 5 on 2 off Row – Farmers Carry – 10 DB Curls 10 Diamond PUSH UPS – Ski – Bike Erg OR Side Plank (Break up anyway/ MORE OF A SPRINT THAN TUESDAY) CrossFit: Partner: 5 on 2 off Row – Farmers Carry (70/53) or (DB 50/35) – Assault/ Rogue Bike – Ski […]

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Wednesday 1.8.20

Posted on January 08th, 2020 by Cossfit Route 1

OTM 10 2 Power Clean @80% 1rm +5 from last week If you can TNG do so (Last week) —- every 3 min x 6 8 SHSPU 30 Double Unders 8 TTB Add one rep to SHSPU + TTB each round

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Tuesday 1.7.20

Posted on January 07th, 2020 by Cossfit Route 1

SWEAT 4x 3 min rotation (Pick 2-4 exercises) on Bike/Ski/Rower/ Suicides/Double Unders/ Burpees :40 on :20 off x20 m1: Pull-Ups m2: Single leg Squats m3: RKBS m4: Plank m5: 40ft shuttle side shuffle CROSSFIT: 20 amrap 10 C2B 15 Single Leg Squats 20 RKBS (53/35)

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Monday 1.6.20

Posted on January 06th, 2020 by Cossfit Route 1

WORKOUT: 5 amrap C+J (135/95) (If Rx add 20# every 30 reps) 5 Min Rest 5 amrap Box Facing Burpee Jump Over (24/20)

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