This email address is being protected from spambots. You need JavaScript enabled to view it.

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

(631) 849-6565

Wednesday 5-15-13

Wednesday, 15 May 2013 00:00

Warm Up-

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Open Gym

Conditioning-

Run 1 Mile

then

30 OHS (95#/65#)

Tuesday 5-14-13

Tuesday, 14 May 2013 00:00

Warm Up-

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Max Pull Up

Conditioning-

For Time:

1 Deadlift (225#/155#)

1 Pull Up

2 Deadlift

2 Pull Ups

3.....

Continue this pattern until you reach 10 Reps

 

 

Monday 5-13-13

Monday, 13 May 2013 00:00

Warm Up-

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Find 3 RM

Thruster

Conditioning-

1 Min AMRAP Burpees

2 Min AMRAP Thrusters (70% of 3RM)

3 Min AMRAP Double Unders

2 Min AMRAP Thrusters

1 Burpees

 

Friday 5-10-13

Friday, 10 May 2013 00:00

Warm Up-

500m Row

Shoulder Mobility

Dynamic Stretches

Skill-

Open Gym

Conditioning-

1000m Row

50 Sit Ups

100 Med Ball Cleans ( 20#/14#)

50 Sit ups

 

Thursday 5-9-13

Thursday, 09 May 2013 00:00

Warm Up-

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Deadlift

5-5-5-5-5

Conditioning-

12 Min AMRAP

10 Box Jumps (24/20)

15 Wall Balls(20#/15#)

*8am Class Added*

 

 

Wednesday 5-8-13

Wednesday, 08 May 2013 00:00

Warm Up-

Roxanne

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Hollow Rocks

Superman

L-Sits

1 Min Each Station

2 Rounds

Conditioning-

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

HSPU

HR Push Up

Burpees

 

 

Tuesday 5-7-13

Tuesday, 07 May 2013 00:00

Warm Up-

Musical Bears

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Strict Press

3-3-3-3-3

Conditioning-

2 C+J

Max Double Unders

EMOTM 8 Mins

Scored for Double Unders

WOD Calendar

« May 2018 »
Mon Tue Wed Thu Fri Sat Sun
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31      

Find Us on Facebook

Member Login