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

(631) 849-6565

Friday 3-2-18

Friday, 02 March 2018 00:00

Strength-

Push press

5-5-5-5-5

DB front raise

8-8-8

Conditioning-

Tabata 

4 sets HSPU

6 sets burpees

8 sets row (calories)

Scored for total reps acquired

Thursday 3-1-18

Thursday, 01 March 2018 00:00

Strength-

Front squat

5-5-5-5-5

Barbel calf raise

8-8-8

Conditioning-

10 rounds

1 power snatch (95#/65#)

3 OHS

Wednesday 2-28-18

Wednesday, 28 February 2018 00:00

Strength-

Core circuit 

Conditioning-

Buy in: 50 sit-ups 

21-15-9

Knees to Elbow

Box jumps

Cash out: 50 sit-ups

Tuesday 2-27-18

Tuesday, 27 February 2018 00:00

Strength-

Bench press

5-5-5-5-5

Rear Delt fly

8-8-8

Conditioning-

15 min AMRAP

35 doubles

15 push-ups 

5 hang power cleans (135#/95#)

Monday 2-26-2018

Monday, 26 February 2018 00:00

Warm up

400m run

10 OHS

Shoulder Mobilty

Dynamic Stretches

 Strength

Deadlift

5-5-5-5-5

DB hammer curl

8-8-8

Metcon

“Helen”

3 rounds

400m run

21 KBs (53#/35#)

12 pull-ups

Friday 2-23-18

Friday, 23 February 2018 00:00

Strength-

Core circuit 

Conditioning-

3 rounds

400m run

15 knees to elbow

10 med ball clean- wallballs (20#/14#)

Thursday 2-22-18

Thursday, 22 February 2018 00:00

Strength-

10 EMOM

Even: 5 floor press

Odd: 8 DB floor fly

Conditioning-

50-40-30-20-10 double unders

25-20-15-10-5 push-ups

WOD Calendar

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