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

(631) 849-6565

Wednesday 6-7-17

Wednesday, 07 June 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks 

20 Goodmornings

Shoulder mobility

Dynamic stretches

Strength-

Deadlift 

5-5-5-5-5

Conditioning-

5 Rounds 

10 Hang cleans (115/85)

15 KBS (53/35)

20 Weighted sit ups (25/15)

Tuesday 6-6-17

Tuesday, 06 June 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Bench press

5-5-5-5-5

Conditioning-

12 min AMRAP

200m Run 

7 Ring dips

1 Rope clim

Monday 6-5-17

Monday, 05 June 2017 00:00

Warm up-

Roxanne

10 OHS

Shoulder mobilty

Dynamic stretches

Strength-

Front squat

5-5-5-5-5

Conditioning-

2 Rounds 

2 mins max reps

Thrusters 75/55

SDHP

Burpees over bar 

Rest 2 min between rounds

Friday 6-2-17

Thursday, 01 June 2017 22:10

Warm up-

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Back squat

5-5-5-5-5 (deload)

Conditioning-

55 Wallballs (20/14)

400m Run

55 MBC

800m Run

15 min cap

Thursday 6-1-17

Thursday, 01 June 2017 00:00

Warm up-

2 Rounds 

30 Double unders 

20 Shoulder taps 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength-

Bench press 

5-5-5-5-5 (deload)

Conditioning-

12 min AMRAP

5 HSPU

25 Double unders

5 Cleans (95/65)

Wednesday 5-31-17

Wednesday, 31 May 2017 00:00

Warm up-

2 Rounds

10 Burpees

20 Face pulls

Shoulder mobility

Dynamic stretches

Strength-

Push press 

10-10-10

Conditioning-

3 Rounds

30 KBS (53/35)

30 Box jumps (24/20)

15 Burpees

16 min cap

Tuesday 5-30-17

Tuesday, 30 May 2017 00:00

Warm up-

500m Row

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Core circuit 

Conditioning-

4 Rounds

1 min max reps

Row (cals)

Sit ups

Mountain climbers

1 min rest between rounds

WOD Calendar

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