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

(631) 849-6565

Tuesday 8-1-17

Tuesday, 01 August 2017 00:00

Warm up-

400m Run

Strength-

Snatch grip shrugs

20-20-20

8 min EMOM

1 Power snatch 

3 OHS

Conditioning-

"Nancy"

5 Rounds

400m Run

15 OHS (95/65)

Monday 7-31-17

Monday, 31 July 2017 00:00

Warm up-

500m Row

Strength-

Pendlay row

5-5-5-5-5

8 strict chin-ups superset w/

Pause band scap pulls

20-20-20

Conditioning-

1000m row

Then AMRAP

4 pull-ups 

4 hang cleans (95/65)

14 min cap

Friday 7-28-17

Friday, 28 July 2017 00:00

Warm up-

4 Frames rowling

Strength-

12 mins to find 1RM strict press

Lateral raise

8-8-8

Dips

8-8-8 super set with

Skull crusher

8-8-8

Conditioning-

3 Rounds

1 min at each station

Row (cals)

HSPU

T2B

Hang clean (95/65)

Sit ups

1 min rest between rounds 

Scored for total reps

Thursday 7-27-17

Wednesday, 26 July 2017 21:33

Warm up-

2 Rounds

10 Burpees

15 Air squats 

Strength-

12 mins to find 1RM back squat

8 min EMOM 4 thrusters (ahap)

2 mins walking lunges

Metcon-

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

Wallballs (20/14

Burpees

Wednesday 7-26-17

Wednesday, 26 July 2017 00:00

Warm up-

400m Run

Strength-

10 EMOM Turkish get ups 

Barbell curls 3x8-12

Metcon-

"Helen"

3 Rounds

400m run

21 KBS (53/35)

12 pull-ups

Tuesday 7-25-17

Tuesday, 25 July 2017 00:00

Warm up-

3 min EMOM

20 Double unders

15 Shoulder taps

Strength-

12 mins to find 1RM bench press

Seated 1 arm KB press 3x6-8

Metcon-

Tabata (8 sets of each)

Double unders

Push ups 

Box jumps (24/20)

Monday 7-24-17

Monday, 24 July 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks

10 Inchworms

10 OHS w/ empty bar

Strength-

12 mins to find 1rm deadlift

Snatch grip hang high pulls

1-1-1-1-1

Muscle snatch

1-1-1-1-1

Full snatch

1-1-1-1-1

Metcon-

"Amanda"

9-7-5

Snatch (135/95)

Muscle up

WOD Calendar

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