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

(631) 849-6565

Monday 4-10-17

Monday, 10 April 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Front squat

5-5-5-5-5

Conditioning-

5 Rounds

400m Run

15 Thrusters (95/65)

20 min cap 

Friday 4-7-17

Friday, 07 April 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Core circuit

Conditioning-

12 Min AMRAP

5 KBS (53/35)

5 Box jumps (24/20)

5 T2B

5 Russian twists (each side) (20/14)

Thursday 4-6-17

Thursday, 06 April 2017 00:00

Warm up-

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches 

Strength-

Push Press

5-5-5-5-5 @ 75% 1RM

Conditioning-

12 min AMRAP

6 Burpees

8 Front squats (95/65)

6 Push press

Wednesday 4-5-17

Wednesday, 05 April 2017 00:00

Warm up-

400m Run

10 OHS 

Shoulder mobility

Dynamic stretches

Strength-

Deadlift

5-5-5-5-5 @ 75% 1RM

Conditioning-

800m Run

25 Deadlifts (225/155)

10 Wallballs (20/14)

400m Run

15 Deadlifts

15 Wallballs

200m Run

10 Deadlifts

25 Wallballs

18 min cap

Tuesday 4-4-17

Tuesday, 04 April 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks

20 Mountain climbers 

10 PVC Pass-throughs

Shoulder mobility

Dynamic stretches

Strength-

Bench press 

5-5-5-5-5 @ 75% of 1RM

Conditioning-

2 Rounds

2 Rope climbs

10 HSPU

20 Ring Dips

30 Push ups

40 Sit ups

15 min cap

Monday 4-3-17

Monday, 03 April 2017 00:00

Warm up-

2 Rounds

30 Double unders

20 Face pulls

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

8 min EMOM

Min 0-4: 4 Front squats @ 75% 1 RM

Min 4-8: 4 Back squats @ 75% 1 RM

Conditioning-

14 min AMRAP

2 Squat cleans (135/95)

20 Double unders

8 Pull ups

Friday 3-31-17

Friday, 31 March 2017 00:00

Warm up-

Roxanne

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Core circuit 

Conditioning-

50-40-30-20-10

Sit ups

10-10-10-10-10

T2B

8-8-8-8-8

Burpees

WOD Calendar

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