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

(631) 849-6565

Wednesday 1-30-13

Wednesday, 30 January 2013 00:00

Warm Up-

Run 400m

10 OHS

Shoulder mobility

Dynamic Stretches

Strength-

Hang Cleans

5-5-5-5-5

Conditioning-

Run 200m

15 Cleans (135#/95#) (T&G reps)

50 Sit Ups

Run 400m

10 Cleans

50 Sit Ups

Run 800m

5 Cleans

50 Sit Ups

Tuesday 1-29-13

Tuesday, 29 January 2013 00:00

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

TGU

Conditioning-

5 Rounds

50 Double Unders

15 OHS (95#/65#)

Monday 1-28-13

Monday, 28 January 2013 00:00

Warm Up-

Double Unders

10 OHS

shoulder Mobility

Dynamic Stretches

Strength-

Floor Press

5-5-5-5-5

Conditioning-

25 Pull ups

50 Deadlifts (135#/95#)

50 Push ups

50 Floor wipers (135#/95#)

50 KB swing (53#/35#)

25 Pull ups

Friday 1-25-13

Friday, 25 January 2013 00:00

Warm Up-

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Deadlift

Find 3RM

Conditioning-

3 RFT

30 SDHP (75#/55#)

30 Burpees Lateral Jump Overs

30 Jumping Jacks

Thursday 1-24-13

Thursday, 24 January 2013 00:00

Warm up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

OHS Find 1RM

Conditioning

1000m Row

30 Snatches (75% 1RM)

 

 

 

 

 

 

 

 

 

Wednesday 1-23-13

Wednesday, 23 January 2013 00:00

Warm Up-

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Skill-

Weighted Chin Ups

5-5-5-5-5

Conditioning-

21-15-9

HSPU

Ring dips

Pull Ups

 

Tuesday 1-22-13

Tuesday, 22 January 2013 09:48

Warm Up-

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Kipping Practice

Conditioning-

15 Min AMRAP

50 Double Unders

25 Sit Ups

25 Push Ups

WOD Calendar

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