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

(631) 849-6565

Thursday 6-1-17

Thursday, 01 June 2017 00:00

Warm up-

2 Rounds 

30 Double unders 

20 Shoulder taps 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength-

Bench press 

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

Conditioning-

12 min AMRAP

5 HSPU

25 Double unders

5 Cleans (95/65)

Wednesday 5-31-17

Wednesday, 31 May 2017 00:00

Warm up-

2 Rounds

10 Burpees

20 Face pulls

Shoulder mobility

Dynamic stretches

Strength-

Push press 

10-10-10

Conditioning-

3 Rounds

30 KBS (53/35)

30 Box jumps (24/20)

15 Burpees

16 min cap

Tuesday 5-30-17

Tuesday, 30 May 2017 00:00

Warm up-

500m Row

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Core circuit 

Conditioning-

4 Rounds

1 min max reps

Row (cals)

Sit ups

Mountain climbers

1 min rest between rounds

Monday 5-29-17

Monday, 29 May 2017 00:00

"Murph"

1 Mile Run 

100 Pull ups

200 Push ups

300 Air squats

1 mile run 

 

** First heat of Murph starts at 10AM in Coram. Please arrive early to begin at 10am.  Heat 2 of Murph will begin at 10:30.

Friday 5-26-17

Friday, 26 May 2017 00:00

Warm up-

4 Frames Rowling

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Back squat

6-6-3-3-1-1

Conditioning-

1000m Row

100 Walking lunges 

50 Box jumps (24/20)

14 min cap

Thursday 5-25-17

Thursday, 25 May 2017 00:00

Warm up-

Thunder 

Shoulder mobility 

Dynamic stretches

Strength-

Bench press

6-6-3-3-1-1

Conditioning-

12 min AMRAP 

7 Burpees

9 KBS (53/35)

5 Ring dips

Wednesday 5-24-17

Wednesday, 24 May 2017 00:00

Warm up-

3 Mins Max Double Unders

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Deadlift

6-6-3-3-1-1

Conditioning-

5 Rounds

1 min max reps

Hang snatch (75/55)

Double unders

SDHP

Scored for total reps

WOD Calendar

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