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CrossFit 631
381-1 Route 25A
Rocky Point, NY 11778

(631) 849-6565

8-18-2017

Friday, 18 August 2017 00:00

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

5x3

Lateral Raises

3x10

8 EMOM

4 Ring Dips

8 Face Pulls

Metcon

3 Rounds

400m Run

12 Hang Clean and Jerk (95#/65#)

12 Deadlifts

12 Air Squats

8-17-2017

Thursday, 17 August 2017 00:00

Warm Up

Roxanne

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Core

8 EMOM

8 ttb

Remaining time plank hold

Metcon

50-40-30-20-10

Doubles

Sit-ups

10 Burpees before and after each round

8-16-2017

Wednesday, 16 August 2017 00:00

Warm Up

2 rounds

10 burpees

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Back squat

5x3

2 mins max air squats

8 emom
4 jump squats
4 walking lunges

Metcon
14 amrap
10 Wallballs
10 KBs

8-15-2017

Monday, 14 August 2017 19:18

Warm Up

3 100m Row repeats

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Pendlay Row

5x3

8 EMOM

4 strict pull-ups

6 hang cleans AHAP

Metcon

2000m Row

75 Cleans (75#/55#)

Partition reps any way

8-14-2017

Monday, 14 August 2017 10:21

Warm up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Bench Press

5x3

8 EMOM

8 Dumbbell Flyes

8 Push-ups

Metcon

10-9-8-7-6-5-4-3-2-1

HSPU

Box Jumps

Friday 8-11-17

Friday, 11 August 2017 00:00

Warm up-

4 Frames Rowling

Strength-

Power snatch

5-5-5-5

Snatch pulls 

5-5-5-5

Conditioning-

1000m Row 

Then AMRAP

10 Hang snatches (75/55)

10 Box jumps (24/20)

5 Ring dips 

12 min cap

 

** Reminder (RP only): starting tomorrow, 4 pm and 5 pm will be the ONLY Friday afternoon classes. There will be no 6 or 7 pm classes on Fridays. 

Thursday 8-10-17

Thursday, 10 August 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks

20 Shoulder taps

Strength-

Jerk 

5-5-5-5-5

DB press 

10-10-10-10

Superset 20 face pulls between DB press

Conditioning-

4 Rounds 

25 KBS (53/35)

10 Pull ups

1 Rope climb

15 min cap

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