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

(631) 849-6565

Wednesday 11-15-17

Wednesday, 15 November 2017 00:00

Warm up-

4 Frames rowling

Conditioning-

50 weighed Box step ups (25 each leg)

50 DB Snatches

50 KBS 

50 cal row

50 T2B

50 Wallballs (20/14)

25 min cap

Partition reps anyway

Tuesday 11-14-17

Tuesday, 14 November 2017 00:00

Warm up-

Jumping jacks

Mountain climbers 

Strength-

15 mins to find 1RM bench press

Dumbbell fly

10-10-10

Conditioning-

12 min AMRAP

5 Burpees

3 Cleans (155/115)

15 Med balls sit ups (20/14)

 

Monday 11-13-17

Monday, 13 November 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks

10 OHS

5 Burpees

Strength-

15 mins to find 1 RM OHS

Conditioning-

5 Rounds

10 Walking lunges (each leg)

12 Pull ups

6 HSPU

Friday 11-10-17

Friday, 10 November 2017 00:00

Warm up-

Jumping jacks

Mountain climbers 

Strength-

Core circuit

Conditioning-

“Rankel” 

20 min AMRAP

6 Deadlifts (225/155)

7 Burpee pull ups

10 KBS (53/35)

200m Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

**** Class Times for RP 11/10: 5am, 8am, 9am and 5 pm; 83: 9 am and 6:30pm. 

Thursday 11-9-17

Wednesday, 08 November 2017 20:36

Warm up-

Baseball

Strength-

Press

6-6-3-3-1-1

KB single arm upright row 

10-10-10 (each arm)

KB bottom up press

10-10-10 (each arm)

Conditioning-

14 min EMOM

Even- 12 KBS (53/35)

Odd- 12 Box jumps (24/20)

 *No 7:30pm class at 83 today*

Wednesday 11-8-17

Wednesday, 08 November 2017 00:00

Warm up-

2 Rounds

10 Burpees

10 OHS

Strength-

Deadlift 

6-6-3-3-1-1

1-leg KB stiff leg DL

5-5-5 (each leg)

Conditioning-

21 Power snatches (95/65)

21 Pull ups

21 Burpees 

15 Hang Snatches 

15 C2B Pull ups

15 Burpees

9 OHS 

9 Strict Pull ups

9 Burpees

16 min cap

Tuesday 11-7-17

Tuesday, 07 November 2017 00:00

Warm up-

 2 Rounds

30 Double unders

15 Face pulls

Strength-

Bench press

3-3-3-3-3

Banded tricep extension

20-20-20

Plate press 

10-10-10

Conditioning-

12 min AMRAP

5 Push ups

3 Cleans 135/95

10 Double unders

* NO 7:30pm class at 83 today or Thursday *

WOD Calendar

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