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

(631) 849-6565

Monday 6-12-17

Sunday, 11 June 2017 21:58

Warm up-

30 Jumping jacks 

15 Air squats

Shoulder mobility

Dynamic stretches

Strength-

Back squat

5-5-5-5-5

Conditioning-

21-15-9

Thrusters (95/65)

T2B

Walking lunges (45/25)

Friday 6-9-17

Friday, 09 June 2017 00:00

Warm up-

Bring Sally Up

Shoulder mobility

Dynamic stretches

Strength-

Back Squat 

5-5-5-5-5

Conditioning-

25 Box jump overs (24/20)

50 Double unders 

25 OH walking lunges (45/25)

50 Double unders 

25 Back squats (95/65)

50 Double unders 

25 Box jump overs 

50 Double unders 

25 Back squats 

16 min cap

Thursday 6-8-17

Thursday, 08 June 2017 00:00

Warm up-

4 Frames Rowling

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Push press

5-5-5-5-5

Conditioning-

14 min EMOM 

Odd- Calorie row (14/10)

Even- 3 strict pull ups and 5 kipping pull ups or 3 Ring muscle ups

Wednesday 6-7-17

Wednesday, 07 June 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks 

20 Goodmornings

Shoulder mobility

Dynamic stretches

Strength-

Deadlift 

5-5-5-5-5

Conditioning-

5 Rounds 

10 Hang cleans (115/85)

15 KBS (53/35)

20 Weighted sit ups (25/15)

Tuesday 6-6-17

Tuesday, 06 June 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Bench press

5-5-5-5-5

Conditioning-

12 min AMRAP

200m Run 

7 Ring dips

1 Rope clim

Monday 6-5-17

Monday, 05 June 2017 00:00

Warm up-

Roxanne

10 OHS

Shoulder mobilty

Dynamic stretches

Strength-

Front squat

5-5-5-5-5

Conditioning-

2 Rounds 

2 mins max reps

Thrusters 75/55

SDHP

Burpees over bar 

Rest 2 min between rounds

Friday 6-2-17

Thursday, 01 June 2017 22:10

Warm up-

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Back squat

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

Conditioning-

55 Wallballs (20/14)

400m Run

55 MBC

800m Run

15 min cap

WOD Calendar

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