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Tie-Dye Tuesday 7.16.19

Posted on July 16th, 2019 by Cossfit Route 1

SWEAT 12 amrap 12 db push press 12 jumping c2b rest 5 min 12 amrap 25 cal row 200m run rest 5 min 12 amrap 10 burpee box facing box jump overs (24/20) 25 RKBS (53/35) ——- CrossFit OTM 10 o: shspu +1 e: bw strict pull ups +1 adding 1 from last week/ if […]

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Monday 7.15.19

Posted on July 14th, 2019 by Cossfit Route 1

— 1×20 rep back squat @60% of 1rm +5 — 3 rnds 15 power snatch (95/65) 15 ttb

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Friday 7.12.19

Posted on July 11th, 2019 by Cossfit Route 1

Strength: 1×20 rep back squat @60% of 1rm +5 – Workout: 7 amrap 5 burpees 10 rkbs (70/53) 35 DU ___ LAB: Otm 5: 1 squat clean ascending / or if completed last week 5 @90% last week

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Thursday 7.11.19

Posted on July 11th, 2019 by Cossfit Route 1

SWEAT every 6 min x5 40 plate hops 20 push-ups 15 ring rows 10 cal bike ____ CrossFit bench press: 5×10 same weight box jump: 5×1.1.1 reverse band fly: 5×15 — every 4 min x3 10-20 c2b :15 bike sprint

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Wednesday 7.10.19

Posted on July 11th, 2019 by Cossfit Route 1

20 amrap 10 pc +jerk (185/135) 40 DU 10 db snatches (100/70) 40 DU 200m run _________ LAB: 5×1: Power + 2 Squat snatch @70% TNG/ 1rm max of heavier lift +5 each week —- 1×20 rep back squat @60% of 1rm +5

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Tuesday 7.9.19

Posted on July 08th, 2019 by Cossfit Route 1

OTM 10 o: shspu +1 e: bw strict pull ups +1 – 30-20-10 Toe To Bar Chest to Bar 12 cap

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Monday 7.8.19

Posted on July 08th, 2019 by Cossfit Route 1

1×20 rep back squat @60% of 1rm 3 rounds 1min on 1min off row cals burpee to target

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Friday 7.5.19

Posted on July 08th, 2019 by Cossfit Route 1

20 rep back squat Not for time: db Box Step Ups: 4x 5 each side shuffle 4x100ft

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Thursday July 4th

Posted on July 04th, 2019 by Cossfit Route 1

25 min team (alternate movements) “Nate” 2 Muscle-ups 4 Strict Handstand Push-ups 8 Kettlebell swings (70/53) or 25 min team (alternate movements) “Holleyman” 5 Wall ball shots, (20/14) 3 Handstand push-ups 1 rep (225/155)

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Wednesday 7.3.19

Posted on July 03rd, 2019 by Cossfit Route 1

Class Thursday 9am / Open gym 8-9   L-Sit: 4xME Supermans: 4×12 pallof press: 4x10ea” “Weight Vest Wednesday 3 rounds 250m/200m row 10 burpees to taget 15 squats 20 hr push ups 40 DU LAB: 6×1: Power + 2 Squat snatch @70% TNG/ 1rm max of heavier lift +5 each week 20 rep max bs […]

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