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

(631) 849-6565

Thursday 3-22-2018

Thursday, 22 March 2018 00:00

No 9am at 83- stay safe and see you all this afternoon!

Warm Up

Roxanne

Strength

Core circuit

Metcon

AMRAP 12

Buy In: 1000m row

5 burpee T2B

5 burpee box jump overs 

 

Wednesday 3-21-2018

Wednesday, 21 March 2018 00:00

All afternoon classes at 83 and RP Are canceled due to snow. Stay safe!


As of now 9am at 83 is on but please put safety first  

Please continue to check website and Instagram for afternoon classes

Strength

3X10 Back Squats

3X8 1 Leg KB Calf raise

Metcon

“Karen”

150 wallballs (20#/14#)

Home WOD

3 Rounds

40 jump squats

30 sit-ups 

20 push-ups

10 burpees

Cash Out: 100 walking lunges

 

 

Tuesday 3-20-2018

Tuesday, 20 March 2018 00:00

Warm Up

2 rounds

30 jumping jacks

10 push-ups

Strength

3X10 Strict Press

3X8 lateral DB raise

Metcon

5 Rounds

100m sprint

8 push press (95#/65#)

 

Monday 3-19-2018

Monday, 19 March 2018 00:00

Warm Up

2 rounds

10 face pulls

10 band pass-thru

10 second hang hold

Strength

3X10 DB Row

3X8 rear delt raise

Metcon

15-12-9-6-3

DB Hang Clean

C2B pull-ups

Friday 3-16-2018

Thursday, 15 March 2018 20:21

Warm Up

2 rounds

10 PVC pass-thru

5 Tall jerks

5 Push-ups

Strength

10 minutes establish Heavy bench press for 1

EMOM 5

3 tempo bench press at 80%

4 down 2 hold 1 up

Metcon

3 rounds

400m Run

14 push-ups

4 muscle-ups 

3-15-2018

Thursday, 15 March 2018 00:00

Warm Up

Roxanne

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

10 minutes to establish Heavy Front Squat for 1

EMOM 5

3 tempo Front Squats at 80%

4 down 2 hold 1 up

Metcon

12 minutes

40 second work 20 second rest ratio

MBC (20#/14#)

Walking lunges with medball 

Wallballs

Scored for total reps

Wednesday 3-14-2018

Wednesday, 14 March 2018 00:00

Warm Up

Tabata Row 6 sets

10 OHS

Strength

10 mins establish heavy weighted pull-up

EMOM 5

3 tempo pull-ups 

1 up 2 hold 4 down

Metcon

1500m row

Then

3 rounds

15 KBs

15 pull-ups

WOD Calendar

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