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

(631) 849-6565

Wednesday 12-6-17

Wednesday, 06 December 2017 00:00

Warm up-

2 Rounds 

30 Jumping Jacks 

15 sec dead hang

Strength-

10 min EMOM

Even- 3 Pendlay rows

Odd- 6 pull-ups 

Conditioning-

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

Pull-ups 

Box jumps (24/20)

Tuesday 12-5-17

Tuesday, 05 December 2017 00:00

Warm up-

4 Frames Rowling

Strength-

10 min EMOM

Even- 3 OHS at 80%

Odd- 20 seconds squat jumps

Conditioning-

1000m row

Then AMRAP

8 MBC (20/14)

10 sit-ups 

12 lunges 

12 min cap

Monday 12-4-17

Monday, 04 December 2017 00:00

Warm up-

400m

Strength-

10 min EMOM

Even- 3 bench press at 80%

Odd- 6 HR Push-ups 

Conditioning-

3 rounds 

400m run

21 KBS (53/35)

12 HSPU

Friday 12-1-17

Friday, 01 December 2017 00:00

Warm up-

400m Run

Conditioning-

“Nicole”

400m run

Max pull-ups

20 min cap

Scored for total pull-ups

Thursday 11-30-17

Thursday, 30 November 2017 00:00

Warm up-

Jumping jacks

Mountain climbers 

Strength-

Bench press 

60% 1RM for 5 reps

1 minute rest

70% 1 RM for 5 reps

1 minute rest

80% 1 RM for 

1 minute AMRAP

Conditioning-

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

KBS (53/35)

Push-ups 

Sit-ups

Wednesday 11-29-17

Wednesday, 29 November 2017 00:00

Warm up-

2 Rounds 

30 Double unders

15 Air squats

Conditioning-

200 doubles unders

50 medball cleans (20/14)

50 wallballs 

50 walking lunges

Break up however

Tuesday 11-28-17

Tuesday, 28 November 2017 00:00

Warm up-

500m Row

Strength-

Deadlift

60% 1RM for 5 reps

1 minute rest

70% 1 RM for 5 reps

1 minute rest

80% 1 RM for 

1 minute AMRAP

Conditioning-

21 calorie row

15 cleans (135#/95#)

9 Burpee pull-ups 

15 cleans 

21 calorie row

WOD Calendar

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