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

(631) 849-6565

Wednesday 8-9-17

Wednesday, 09 August 2017 00:00

Warm up-

Bring Sally Up

Strength-

Front Squat 

5-5-5-5-5

Superset with 

Bulgarian split squat

6-6-6-6 (each leg)

Conditioning-

14 min EMOM

3 Squat cleans (135/95)

Max reps Burpees until 50 sec 

10 sec rest each min 

Scored for total Burpees

Tuesday 8-8-17

Tuesday, 08 August 2017 00:00

Warm up-

3 mins max double unders

Strength-

Core Circuit

Hspu hold (accumulate 3 mins of a hold) 

Conditioning-

12 min AMRAP

20 Double unders

15 Sit ups

5 HSPU

Monday 8-7-17

Monday, 07 August 2017 00:00

Warm up-

2 Rounds

200m Run

15 Good mornings 

Strength-

Deadlift 

5-5-5-5-5 

KB one-legged stiff DL

5-5-5(each leg)

Conditioning-

4-3-2-1

Rounds of "Cindy"

200m one-arm farmer's carry (100m right/100m left) between rounds (AHAP) 

20 min cap

Friday 8-4-17

Friday, 04 August 2017 00:00

Warm up-

2 Rounds

30 Jumping jacking

10 Wallballs (light)

Strength-

Pause Front squats (beltless) 

5-5-5-5-5

4 sets of tabata jump squats

Conditioning-

21-15-9

Wallballs (20/14)

T2B

Walking lunges

30 sit-ups before & after each round

 

** ONLY 9 am class this Saturday 8/5 at RP.  NO 10 am class**

Thursday 8-3-17

Thursday, 03 August 2017 00:00

Warm up-

2 Rounds

10 Burpees

10 Goodmornings w/ empty bar

Strength-

Pause deadlift

5-5-5-5-5

Hammer curls

10-10-10

Conditioning-

4 Rounds

40 seconds on 20 seconds off

Minute 1: Burpee box jump over (24/20)

Minute 2: KBS (53/35)

Minute 3: KB SDHP

Scored for total reps

Wednesday 8-2-17

Wednesday, 02 August 2017 00:00

Warm up-

3 min EMOM

20 Double unders

15 Shoulder taps

Strength-

Lateral raise

10-10-10

8 min EMOM

1 power clean

3 split jerks

Conditioning-

50-40-30-20-10

Double unders

30-25-20-15-10

Push-ups

25-20-15-10-5 

Ring dips

16 min cap

 

** ONLY 9 am class this Saturday 8/5 at RP.  NO 10 am class**

Tuesday 8-1-17

Tuesday, 01 August 2017 00:00

Warm up-

400m Run

Strength-

Snatch grip shrugs

20-20-20

8 min EMOM

1 Power snatch 

3 OHS

Conditioning-

"Nancy"

5 Rounds

400m Run

15 OHS (95/65)

WOD Calendar

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