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

(631) 849-6565

Tuesday 10-17-17

Tuesday, 17 October 2017 00:00

Warm up-

400m Run

Strength-

10 min EMOM

Even- 4 dumbell rows

Odd- 4 strict pull-ups 

Conditioning-

400m run

20 pull-ups 

15 KBS (53/35)

400m run

15 C2B pull-ups 

15 KBS 

400m run

10 Muscle ups

15 KBS

Monday 10-16-17

Monday, 16 October 2017 00:00

Warm up-

Baseball

Strength-

Front squat

6-6-3-3-1-1

Conditioning-

21-15-9

Squat cleans (135/95)

Ring dips

*** Starting 10/16 there will be no 9 am class at RP. All other class times will remain the same. 

**** There will be no 7:30 pm class on 10/17 at 83. 

Friday 10-13-17

Friday, 13 October 2017 00:00

Warm up-

2 Rounds

30 Double unders 

15 Air squats

Strength-

10 min EMOM

Even- 3 front squats (75%)

Odd- 3 back squats (75%)

Conditioning-

18 min AMRAP

200m Run

8 Box jumps (24/20)

8 T2B

8 Wallballs (20/14)

8 One arm KB or DB Snatch (53/35)

20 Double unders

Thursday 10-12-17

Thursday, 12 October 2017 08:03

Warm Up

500m Row

Strength

10 EMOM

Even- 3 Bench Press (75%)

Odd- 3 Jerks (75%)

MetCon

1000m row

20 shoulder to overhead (95#/65#)

20 dips

20 ground to overhead

20 push-ups

Break up reps however

Wednesday 10-11-17

Wednesday, 11 October 2017 00:00

Warm up-

2 Rounds 

30 Jumping jacks

15 Good mornings 

Strength-

14 min AMRAP

200m run

Rest 1 minute

Conditioning-

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

Deadlift (225/155)

Pull-ups

Tuesday 10-10-17

Tuesday, 10 October 2017 00:00

Warm up-

400m Run

Strength-

Core circuit 

Conditioning-

3 rounds

400m run

30 medball sit-ups (20/14)

20 KBS (53/35)

Monday 10-9-17

Monday, 09 October 2017 00:00

Warm up-

Bring Sally up with OHS (PVC or empty bar)

Strength-

Snatch deadlift (60%)

3-3-3

Hang squat Snatch (50%)

3-3-3

Full squat Snatch (80-90%)

1-1-1-1-1

Conditioning-

12 min AMRAP

6 OHS (95#/65#)

6 bar facing burpees 

1 squat Snatch

 

*** NO 5 am class tomorrow 10/9 at RP

WOD Calendar

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