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

(631) 849-6565

Friday 3-1-13

Friday, 01 March 2013 00:00

Warm up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Pistols Practice

Conditioning

12 Thrusters (95#/65#)

10 Pistol Squats per Leg

400m Run

3RFT

Thursday 2-28-13

Thursday, 28 February 2013 00:00

Warm Up-

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Open Gym

Conditioning-

8 min AMRAP

Row (meters) 

rest 1 min

then

8 min AMRAP

8 Push Ups

8 Sit Ups

2 Burpees

 

Wednesday 2-27-13

Wednesday, 27 February 2013 00:00

Warm Up-

Jumping Jacks

Mountain Climbers

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Find 1 RM

Jerk

Training-

Death By Deadlift

Tuesday 2-26-13

Tuesday, 26 February 2013 00:00

Warm Up-

Run 400m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Front Squat

3-3-3-3-3

Conditioning-

4 RFT

200m Run

12 Cleans (155#/105#)

200m Run

Monday 2-25-13

Monday, 25 February 2013 00:00

Warm up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Strict Chest to bar pull-ups

5-5-5-5-5

Conditioning

100 Double Unders

21-15-9

Chest to ring Pull-ups (sub Chest to bar)

Toes through rings (sub T2B)

100 Double Unders

 

Friday 2-22-13

Friday, 22 February 2013 00:00

Warm up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

1000m Row

5 Sprints

100 Double Unders

5 Lateral Sprints

25 Burpees

Thursday 2-21-13

Thursday, 21 February 2013 00:00

Warm Up

Bear crawls

Canoe row

Shoulder mobility

Dynamic stretches

Skill

Agility

Conditioning

10 min. AMRAP

8 push ups

10 sit ups

12 air squats

WOD Calendar

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