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

(631) 849-6565

Monday 8-13-12

Monday, 13 August 2012 00:00

Warm Up-

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength-

Deadlift

5-4-3-2-1-1-1

Conditioning-

6 Min AMRAP

400m Run

Time remaining

8 Deadlifts

8 HR Push Ups

Rest 3 mins

6 Min AMRAP

400m Run

Time remaining

8 SDHP

8 KB Swings

Friday 8-10-12

Friday, 10 August 2012 00:00

Warm Up-

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill-

Weighted Pull Ups

5-5-5-5-5

or

Kipping Practice

Conditioning-

*Benchmark*

Karen

150 Wall balls (20/14)

For Time

Thursday 8-9-12

Thursday, 09 August 2012 00:00

Warm Up-

Jumping Jacks

Dynamic Stretches

Shoulder Mobility

Skill-

TGU

15 Mins

Conditioning-

" Tabata Whaaaaat!!! "

Burpees

Jump + Touch (14" Above Reach)

V-Ups

Squats

Push-Ups

**8 AM Class Added Today**

Wednesday 8-8-12

Wednesday, 08 August 2012 00:00

Warm Up-

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength-

5-4-3-2-1-1-1

Conditioning-

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

Cleans (135/95)

DU (10-20-30...)

Tuesday 6-7-12

Tuesday, 07 August 2012 00:00

Warm Up-

400m Run

Dynamic Stretches

Shoulder Mobility

Strength-

SDHP

5-5-5-5-5

Conditioning-

4 Rounds

400m Run

15 SDHP

15 Box Jump Overs

15 CTB Pull Ups

Monday 8-6-12

Monday, 06 August 2012 00:00

Warm Up-

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength-

Push Press

5-4-3-2-1

Conditioning-

12 Min AMRAP

10 KB Goblet Squat

15 Push Press

20 Sit Ups

Friday 8-3-12

Friday, 03 August 2012 00:00

Warm Up-

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Back Squat       

5-5-5-5-5

Conditioning-

400m Run 

50 Squats

40 Wall Balls

30 Med Ball Cleans

20 Burpees

10 KB SDHP

400m Run

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