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

(631) 849-6565

Monday 11-6-17

Monday, 06 November 2017 00:00

Warm up-

400m Run

Strength-

Back squat 

3-3-3-3-3

Hip bridges 

10-10-10

Conditioning-

5 Rounds 

200m Run 

15 MBC (20/14)

1 Rope climb

Friday 11-3-17

Friday, 03 November 2017 00:00

Warm up-

3 mins max double unders

Strength-

Core circuit 

Conditioning-

14 min AMRAP

30 double unders

14 sit-ups 

7 T2B

Thursday 11-2-17

Thursday, 02 November 2017 00:00

Warm up-

400m Run

Strength-

Bench press

3-3-3-3-3

Dumbell flys 

8-8-8

Conditioning-

3 RFT 

400m run

10 push-ups 

10 ring dips 

10 hspu

Wednesday 11-1-1$

Wednesday, 01 November 2017 00:00

Warm up-

Bring Sally up

Strength-

Front squat 

3-3-3-3-3

Weighted step ups

8-8-8

Conditioning-

50 pistols squats 

40 wallballs (20/14)

30 box jumps (24/20)

20 burpees 

10 muscle ups 

Break up however

Tuesday 10-31-17

Tuesday, 31 October 2017 00:00

Warm up-

4 Frames Rowling 

Strength-

Pendlay rows

3-3-3-3-3

Dumbell pullovers 

8-8-8

Conditioning-

1000m row 

50 KBS (53/35)

30 pull-ups

Monday 10-30-17

Monday, 30 October 2017 00:00

Warm up-

Roxanne 

Strength-

Push press

3-3-3-3-3

Lateral raise

8-8-8

Conditioning-

12 min AMRAP

3 hang cleans (95/65)

3 push press

3 bar facing burpees

Friday 10-27-17

Friday, 27 October 2017 00:00

Warm up-

2 Rounds

10 Burpees

15 Air squats 

Strength-

10 min EMOM

2 deadlifts 

1 squat clean

2 front squats

Conditioning-

21-15-9

MBC-Wallballs (20/14)

Burpee box jump overs (24/20)

WOD Calendar

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