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

(631) 849-6565

Tuesday 7-11-17

Tuesday, 11 July 2017 00:00

Warm up-

4 Frames rowling 

10 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning-

1000m Row

35 Pull ups

400m Run 

35 Push ups

800m Run

25 C2b Pull ups

400m Run 

25 HSPU 

Monday 7-10-17

Monday, 10 July 2017 00:00

Warm up-

2 Rounds

10 Burpees

20 Banded good mornings

A.

Deadlift 

5-5-5-5-5

Seated Goodmorning

8-8-8

Prone hip extension (on bench)

10-10-10

B.

Metcon

10 min AMRAP

3 Cleans 135/95

7 Burpees

Friday 7-7-17

Friday, 07 July 2017 00:00

Warm up-

4 Frames Rowling 

 A.

Bench press 

3-3-3-3-3 (75%)

DB flyes

10-10-10 (heavy)

50 Weighted push ups

B.

1000m Row 

20 Ring dips

40 Pull ups

Rest 1 min 

500m row 

10 Ring dips

20 C2b Pull ups 

Rest 1 min 

250 Row

5 Ring dips

10 Bar MU

25 min cap

Thursday 7-6-17

Thursday, 06 July 2017 00:00

Warm up-

3 min EMOM

20 Double unders

20 Shoulder taps

A.

Behind neck Press 

5-5-5-5-5 (60%) 1rm

Hang Snatch (low)

4-4-4 (unbroken heavy)

Sott's press 

5-5-5-5

B.

6 Rounds 

30 Double unders

15 KBS (53/35)

20 Box jumps (24/20)

20 min cap 

Wednesday 7-5-17

Wednesday, 05 July 2017 00:00

Warm up-

"Baseball"

A.

Back squat 

4-4-4-4-4-4-4 (60-70%)

Bulgarian split squat

10-10-10

Hip Bridge 

8-8-8-8 (heavy) 

B.

Metcon-

50 Wallballs

25 Burpees

50 Sit ups 

20 Burpees

50 T2B

15 Burpees 

50 Sit ups

10 Burpees 

50 Wallballs 

5 Burpees

Tuesday 7-4-17

Tuesday, 04 July 2017 00:00

"Loredo"

Six rounds of:

24 Squats

24 Push-ups

24 Walking lunges

Run 400 meters

35 min cap

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

*** Class times: RP- 9 am & 10 am. 83- 10 am only. Regular classes will resume 7/5. Have a happy and safe Fourth of July!!

Monday 7-3-17

Monday, 03 July 2017 00:00

Warm up-

400m Run

A.

Deadlift

5-5-5-5-5 (60-70%) 1 rm

Clean Pulls (75-80%) 1 rm

3-3-3-3 

Hang Cleans 

1-1-1-1-1-1 (80%) 1rm clean

B.

Metcon-

20 Min AMRAP

4 Cleans (185/135)

5 HSPU

200m Run

 

*** Please choose between work out "A" and work out "B." Do not do both. 

**** Special class times for 7/3 & 7/4:

       RP: Monday 5am, 8am, 9am, 4:00pm and 5:30 pm;

              Tuesday 9am and 10am.

       83: Monday & Tuesday 10am only. 

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