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

(631) 849-6565

Wednesday 9-27-17

Wednesday, 27 September 2017 00:00

Warm up-

400m Run

Strength-

Tabata plank variation

Tabata air squat variation

Conditioning-

“Kelly”

5 rounds

400m run

30 box jumps (24/20)

30 wallballs (20/14)

35 min cap

Tuesday 9-26-17

Tuesday, 26 September 2017 00:00

Warm up-

Jumping jacks

Mountain climbers

Strength-

7 min AMRAP

TGU

Conditioning-

21-15-9

Pull-ups 

Push-ups 

Sit-ups

Monday 9-25-17

Monday, 25 September 2017 00:00

Warm up-

4 Frames Rowling

Strength-

Knees to chest with medball

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

Rest as little as possible between sets

Conditioning-

1000m row

Then AMRAP

7 T2B

7 KBS (53/35)

12 min cap

Friday 9-22-17

Friday, 22 September 2017 00:00

Warm up-

2 Rounds

30 Double unders 

15 Air squats

Strength-

12 mins find

1RM front squat

Weighted lunges

10-10-10

Conditioning-

150 double unders

75 wallballs (20/14)

50 burpees

1 mile run

Break up reps and run however

20 min cap

Thursday 9-21-17

Thursday, 21 September 2017 00:00

Warm up-

500m Row

Strength-

Core circuit 

Conditing-

Tabata (8 sets of each)

Row (calories)

Sit-ups

Knees to chest

Wednesday 9-20-17

Wednesday, 20 September 2017 00:00

Warm up-

2 Rounds

10 Burpees

10 Inchworms 

Strength-

12 mins find

1RM deadlift 

Good mornings 

10-10-10

Conditioning-

"Diane"

21-15-9

Deadlift (225#/155#)

HSPU

Tuesday 9-19-17

Tuesday, 19 September 2017 00:00

Warm up-

400m Run

Strength-

Weighted pull-ups 

5-5-5-5-

Seated dumbbell curls 

10-10-10

Conditioning-

3 rounds

400m run

21 box jumps (24/20)

12 pull-ups

WOD Calendar

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