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

(631) 849-6565

Tuesday 5-23-17

Tuesday, 23 May 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks

20 Face pulls

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning-

0:00-5:00

1 Round 

10 OHS (95/65)

10 HSPU

10 Bar MU

Rest 1 min

6:00-15:00

2 Rounds

20 Front squats (115/85)

20 HR push ups

10 C2B pull ups

Rest 2 mins

17:00-25:00

3 Rounds

30 Air squats 

10 Push ups

10 Pull ups 

Monday 5-22-16

Sunday, 21 May 2017 21:53

Warm up-

400m Run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Push press

6-6-3-3-1-1

Conditioning-

1200m Run

150 Sit ups

50 Shoulder to OH (95/65)

Partition reps any way

Friday 5-19-17

Friday, 19 May 2017 00:00

Warm up-

Jumping jacks 

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Push press

3-3-3-3-3

Conditioning-

1 Power snatch (75/55)

1 Box jump over (24/20)

2 Snatches

2 Box jump overs

3 ...

3 ...

12 min cap

*** NO Strongman Saturday 5/20 & NO open gym @ 83 on Sunday 5/21. 

Thursday 5-18-17

Thursday, 18 May 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Core circuit

Conditioning-

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

Wallballs (20/14)

Ring dips

Perform 4 Rope climbs at any time during reps 

14 min cap

Wednesday 5-17-17

Wednesday, 17 May 2017 00:00

Warm up-

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Deadlift

3-3-3-3-3

Conditioning-

1000m Row

then with remaining time AMRAP

10 Hang cleans (95/65)

30 Double unders 

12 min cap

Tuesday 5-16-17

Tuesday, 16 May 2017 00:00

Warm up-

Roxanne 

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Bench Press

3-3-3-3-3

Conditioning-

7 min AMRAP

5 Burpees 

15 KBS (American) (53/35)

Rest 1 min

7 min AMRAP

5 Push ups 

15 KBS (Russian)

Monday 5-15-17

Monday, 15 May 2017 00:00

Warm up-

400m Run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength-

Front Squat

3-3-3-3-3

Conditioning-

8 Rounds

4 Chin ups

8 MBC (20/14)

200m Run

16 min cap

WOD Calendar

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