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

(631) 849-6565

Wednesday 8-30-17

Wednesday, 30 August 2017 00:00

Warm up-

2 Rounds

10 Burpees

10 Air squats

15 Ring rows

Strength-

12 min EMOM

Even- 8 goblet squats

Odd- 16 walking lunges

Conditioning-

10 wallballs 

2 burpee muscle-up

20 wallballs 

4 Burpees muscle ups 

30 ...

6 ...

16 min 

Tuesday 8-29-17

Tuesday, 29 August 2017 00:00

Warm up-

Baseball

Strength-

12 min EMOM

Even: 8 DB fly

Odd: 8 lateral raise

Conditioning-

12 min AMRAP

5 HSPU

7 hang snatches (75/55)

9 box jumps (24/20)

*wear vest is possible

Monday 8-28-17

Monday, 28 August 2017 00:00

Warm up-

500m Row

Strength-

12 min EMOM

3 Power cleans AHAP

Shrugs

3 x 10-15

Face pulls

20-20-20

Conditioning-

CrossFit Games 2012 - Masters event 3

1000m Row

30 Power cleans (135/95)

50 Burpees

Friday 8-25-17

Friday, 25 August 2017 00:00

Warm up-

400m Run

Strength-

13 minutes to find 

1 rep max split jerk

2 minutes hspu

Conditioning-

800m run

18 MBC (20/14)

18 pull-ups

400m run

14 MBC

14 C2B pull-ups

200m run

12 MBC

12 muscle-ups

18 min cap

Thursday 8-24-17

Thursday, 24 August 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks

20 Face pulls

10 OHS

Strength-

13 minutes to find

1 rep max deadlift 

2 mins strict pull-ups 

Conditioning-

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

Snatches (95/65)

Ring dips

Wednesday 8-23-17

Wednesday, 23 August 2017 00:00

Warm up-

4 Frames Rowling

Strength-

Core

Conditioning-

1000m row 

Then

21-15-9

T2B

KBS (53/35)

Tuesday 8-22-17

Tuesday, 22 August 2017 00:00

Warm up-

2 Rounds

30 Double unders

15 PVC pass throughs

Strength-

13 minutes to find

1 rep max bench

2 minutes push-ups 

Conditioning-

16 min EMOM

Even: 4 burpees

          4 box jump overs (24/20)

Odd: 20 double unders

         5 push-ups

WOD Calendar

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