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

(631) 849-6565

Friday 9-8-17

Friday, 08 September 2017 00:00

Warm up-

2 Rounds 

30 Double unders

20 Shoulder taps

Strength-

15 mins find

1RM clean and jerk

Conditioning-

12 min AMRAP

30 double unders

15 push-ups 

5 clean and jerks (115/85)

 

**** Remember- Starting Monday  9/11, there will only be an 8:30 am class at RP M-Fri. There will no longer be an 8 and 9 am class. All other class will not be affected. We are sorry for any inconvenience!! 

Thursday 9-7-17

Thursday, 07 September 2017 00:00

Warm up-

4 Frames Rowling 

Strength-

Back squat

5-5-5-5-5

Front squat

10-10-10

Walking lunges

20-20-20

Conditioning-

75 OHS (95/65)

2500m row

Break up however

16 min cap

**** Starting Monday  9/11, there will only be an 8:30 am class at RP M-Fri. There will no longer be an 8 and 9 am class. All other class will not be affected. We are sorry for any inconvenience!! 

Wednesday 9-6-17

Wednesday, 06 September 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks

20 PVS pass throughs

Strength-

Bench press

5-5-5-5-5

Dumbbell fly

10-10-10 superset with

Push-ups 

20-20-20

Conditioning-

21-15-9

Hang cleans (95/65)

HSPU

Tuesday 9-5-17

Tuesday, 05 September 2017 00:00

Warm up-

Roxanne

Strength-

Deadlift

5-5-5-5-5

Bicep curls 

10-10-10 superset with

Face pulls 

20-20-20

Conditioning-

30 burpee pull-ups 

30 burpee box jumps (24/20)

30 burpee T2B

18 min cap 

Monday 9-4-17

Monday, 04 September 2017 00:00

"Maupin"

4 rounds for time of:

Run 800 meters

49 push-ups

49 sit-ups

49 squats

40 min cap

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

RP: 9 am

83: 10 am

Friday 9-1-17

Friday, 01 September 2017 00:00

Warm up-

400m Run

Strength-

12 min EMOM

Even- 6 dips

Odd- 8 push-ups 

Banded rotator cuff 

10-10-10 internal rotation 

10-10-10 external rotation

Conditioning-

800m run

10 HSPU

20 pull-ups

30 box jumps (24/20)

40 push-ups

50 KBS (53/35)

60 walking lunges

70 sit-ups 

80 double unders

800m run

30 min cap

** Reminder - NO afternoon classes at Rocky Point tomorrow 9/1. Congratulations to Joe and Beth!!

Thursday 8-31-17

Thursday, 31 August 2017 00:00

Warm up-

Jumping jacks

Mountain climbers

Strength-

12 min EMOM

Even- 8 pendlay row

Odd- 4 strict pull-ups

Conditioning-

8 rounds of "Cindy"

5 pull-ups

10 push-ups 

15 squats

WOD Calendar

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