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

(631) 849-6565

Thursday 10-26-17

Thursday, 26 October 2017 00:00

Warm up-

Jumping jacks

Mountain climbers 

Strength-

10 min AMRAP

400m run 

30 sec rest 

Conditioning-

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

T2B

Sit-ups 

Russian twists (20/14)

Wednesday 10-25-17

Wednesday, 25 October 2017 00:00

Warm up-

500m Row

Strength

10 min EMOM

3 bench press

5 dumbell flys 

Conditioning-

1000m row

Then AMRAP

5 push-ups 

3 Ring dips 

10 min cap

Tuesday 10-24-17

Monday, 23 October 2017 21:16

Warm up-

2 Rounds

30 Double unders

10 PVC Pass throughs

5 Sotts press

Strength-

10 min EMOM

2 snatch grip deadlift

1 squat snatch 

2 OHS 

Conditioning-

3 RFT

50 Double unders

30 Ground to OH (95#/65#)

Monday 10-23-2017

Monday, 23 October 2017 04:50

Warm up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Acquire 3 mins plank hold
In as little time as possible

Metcon
“Eva for 30”
30 AMRAP
800m run
30 KBs
30 pull-ups

Friday 10-20-17

Friday, 20 October 2017 00:00

Warm up-

4 Frames Rowling 

Strength-

10 min EMOM

1 Snatch

1 OHS

Add weight each minute

Conditioning

1000m row

Then AMRAP 

1 rope climb 

3 Snatch (95/65)

6 box jumps (24/20)

12 min cap

Thursday 10-19-17

Thursday, 19 October 2017 00:00

Warm up-

2 Rounds

200m Run

15 Face pulls

Strength-

Jerk

6-6-3-3-1-1

Conditioning-

1.25 mile run

75 push press (95/65)

Break up however

Wednesday 10-18-17

Wednesday, 18 October 2017 00:00

Warm up-

3 mins max double unders

Strength-

Core circuit 

Conditioning-

50-40-30-20-10

Doubles unders

Sit-ups 

5 burpee T2B before and after each round

WOD Calendar

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