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

(631) 849-6565

Wednesday 2-21-18

Wednesday, 21 February 2018 00:00

Strength-

10 EMOM

Even: 5 snatch grip deadlifts (95#/65#)

Odd: 5 underhand grip pendlay rows 

Conditioning-

21-5-9

Burpees 

C2B Pull-ups

Tuesday 2-20-18

Tuesday, 20 February 2018 00:00

Strength-

10 min EMOM

Even: 10 DB strict press

Odd: 5 DB burpee-clean and jerks

Conditioning-

10 min ascending ladder

1 HSPU

1 KBS

2 HSPU

2 KBS

3 ...

3 ...

Monday 2-19-18

Monday, 19 February 2018 00:00

Strength-

10 min EMOM

Even: 15 jump squats

Odd: 15 lunges 

Conditoning-

12 min AMRAPP

Buy-in: 1000m row

10 front squats (135#/95#)

10 box jumps (24/20)

** There will be 9 am open gym tomorrow at RP, NO 4 pm class

Friday 2-16-18

Friday, 16 February 2018 00:00

Strength-

15 mins find 1rm back squat

Conditioning-

12 mins

45 seconds on/ 15seconds rest

Even: double unders

Odd: wallballs (20/14)

Scored for total reps

Thursday 2-15–8

Thursday, 15 February 2018 00:00

Strength-

15 mins to find 1rm push jerk

Conditioning-

FGB style

Calorie row

Box jumps (24/20)

KBS (53/35)

Push press (95/65)

Push-ups

Wednesday 2-14-18

Wednesday, 14 February 2018 00:00

Strength-

15 mins to find 1rm deadlift

Conditioning-

3 rounds

400m run

12 cleans (135#/95#)

 **No 8am, 9 am, or 7:30 pm class at RP tomorrow. 

Tuesday 2-13-18

Tuesday, 13 February 2018 00:00

Strength-

Core 

Conditioning-

14 min AMRAP

Buy in: 1000m row

7 T2B

8 single arm DB cleans

9 burpees

**No am classes at RP tomorrow  

WOD Calendar

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