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

(631) 849-6565

Tuesday 5-9-17

Tuesday, 09 May 2017 00:00

Warm up-

2 Rounds 

10 Burpees 

20 Banded good mornings

Shoulder mobility

Dynamic stretches

Strength-

Deadlift

5-5-5-5-5

Conditioning-

21 Pull ups

21 Burpees

21 Power snatches (95/65)

15 Chest to bar pull ups

15 Burpees 

15 Hang snatches

9 Bar MU

9 Burpees

9 Squat snatches 

16 min cap

Monday 5-8-17

Monday, 08 May 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Push press

5-5-5-5-5

Conditioning-

Buy in: 75 situps

3 Rounds

400m Run

25 KBS (53/35)

Cash out: 75 sit ups

Friday 5-5-17

Friday, 05 May 2017 00:00

Warm up-

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Deadlift (deficit)

5-5-5-5-5 (deload)

Conditioning-

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

Deadlifts (225/155)

Bar facing burpees

Thursday 5-4-17

Thursday, 04 May 2017 00:00

Warm up-

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

8 min EMOM

1 Strict press

2 Push press

3 Jerks

AHAP

Conditioning-

1000m Row

50 S2OH (95/65)

50 Box jump overs (24/20)

15 min cap

Wednesday 5-3-17

Wednesday, 03 May 2017 00:00

Warm up-

Bring Sally Up

10 OHS 

Shoulder mobility

Dynamic stretches

Strength-

Back squat

5-5-5-5-5 (deload)

Conditioning-

4 Rounds

1 min max reps

Scored for total points

Min 1- MBC=1 pt/Wallballs 2 = pts

Min 2- Pull up = 1pt/C2b = 2pts/Bar MU =5 pts

Min 3- KBS American = 1 pt/KBS Russian = 2 pts

Tuesday 5-2-17

Tuesday, 02 May 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

10 min EMOM

2 Hang cleans (AHAP)

2 Power cleans

Conditioning-

1 Power clean (135/95)

100m Run 

2 Power cleans

100m Run

3 Power cleans

100m Run

4 ...

Keep adding 1 power clean before every run

14 min cap

Monday 5-1-17

Monday, 01 May 2017 00:00

Warm up-

3 mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength

E2M

5 Set of 5 Reps

Bench press

Last set = Drop set

Conditioning-

12 min AMRAP

10 Sit ups

5 Push ups

25 Double unders

WOD Calendar

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