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

(631) 849-6565

Monday 11-27-17

Monday, 27 November 2017 00:00

Warm up-

2 Rounds

10 Burpees 

15 Shoulder taps 

Strength-

Strict press

60% 1RM for 5 reps

1 minute rest

70% 1 RM for 5 reps

1 minute rest

80% 1 RM for 

1 minute AMRAP

Conditioning-

21-15-9

HSPU

Burpee box jump overs (24/20)

Friday 11-24-17

Friday, 24 November 2017 00:00

Warm up-

Roxanne 

Strength-

10 min EMOM 

Even- 10 weighted sit-ups

Odd- 10 TGU starts

Conditioning-

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

Burpees

Medball sit-ups (20/14)

T2B

 

**** Tomorrow’s Schedule- Rocky point 8 AM 5:30 PM. 83- 9 AM 5:30 PM

Wednesday 11-22-17

Wednesday, 22 November 2017 00:00

Warm up-

400m Run

Strength-

10 min EMOM

Even- 5 bench press

Odd- 5 DB Fly

Conditioning-

3 Rounds

400m Run

10 HSPU

8 KBS (53/35)

6 Ring dips

 

***Tomorrow‘s Schedule- Rocky point 5 AM 8 AM 5:30 PM. 83- 9 AM 5:30 PM

**** Friday’s Schedule- Rocky point 8 AM 5:30 PM. 83- 9 AM 5:30 PM

Tuesday 11-21-17

Tuesday, 21 November 2017 00:00

Warm up-

 2 Rounds

30 Double unders

15 Air squats 

Strength-

10 min EMOM 

Even- 5 front squats

Odd- 5 walking lunges 

Conditioning-

20 min AMRAP

50 double unders

40 squats

30 sit-ups 

20 push-ups 

10 burpees

Monday 11-20-17

Monday, 20 November 2017 00:00

Warm up-

4 Frames Rowling

Strength-

10 min EMOM

Even- 5 Deadlifts

Odd- 5 pull-ups 

Conditioning-

1000m row

then AMRAP

5 hang cleans (95/65)

4 pull-ups 

3 box jumps (24/20)

12 min cap

Friday 11-17-17

Friday, 17 November 2017 00:00

Warm up-

2 Rounds

10 Burpees

15 Good mornings

Strength-

15 mins to find 1RM Deadlift

20-20-20

Banded hamstring curls

Conditioning-

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

Deadlifts (225/155)

Bar facing burpees

Thursday 11-16-17

Thursday, 16 November 2017 00:00

Warm up-

400m Run

Strength-

15 mins to find 1rm jerk

Rear delt fly

8-8-8-8

20 face pulls between sets of delt fly

Conditioning-

3 Rounds

400m Run

20 SH To OH 95/65

12 Ring dips

WOD Calendar

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