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

(631) 849-6565

Thursday 5-18-17

Thursday, 18 May 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Core circuit

Conditioning-

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

Wallballs (20/14)

Ring dips

Perform 4 Rope climbs at any time during reps 

14 min cap

Wednesday 5-17-17

Wednesday, 17 May 2017 00:00

Warm up-

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Deadlift

3-3-3-3-3

Conditioning-

1000m Row

then with remaining time AMRAP

10 Hang cleans (95/65)

30 Double unders 

12 min cap

Tuesday 5-16-17

Tuesday, 16 May 2017 00:00

Warm up-

Roxanne 

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Bench Press

3-3-3-3-3

Conditioning-

7 min AMRAP

5 Burpees 

15 KBS (American) (53/35)

Rest 1 min

7 min AMRAP

5 Push ups 

15 KBS (Russian)

Monday 5-15-17

Monday, 15 May 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Front Squat

3-3-3-3-3

Conditioning-

8 Rounds

4 Chin ups

8 MBC (20/14)

200m Run

16 min cap

Friday 5-12-17

Friday, 12 May 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Pendlay Row

5-5-5-5-5

Conditioning-

"Elizabeth"

21-15-9

Cleans (135/95)

Ring Dips

Thursday 5-11-17

Thursday, 11 May 2017 00:00

Warm up-

2 Rounds

30 Double unders

20 Face pulls

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Bench press

5-5-5-5-5

Conditioning-

12 min AMRAP

4 Push ups

16 Double unders

8 Box jumps (24/20)

Wednesday 5-10-17

Wednesday, 10 May 2017 00:00

Warm up-

4 Frames Rowling

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Back squat

5-5-5-5-5

Conditioning-

1500m Row

50 OH Walking Lunges (45/25)

50 Thrusters (75/55)

Partition reps any way

18 min cap

WOD Calendar

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