email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Awful Annie

Friday, September 25th, 2020 SWOD: Warm-up Clean METCON: “Awful Annie” For Time 50-40-30-20-10 Double UndersWeighted Feet Secured Situps (to simulate GHD Situps) 5-4-3-2-1 Clean 225/155 Clean= you can power clean or full squat clean Cap: 20 min CASH-OUT:See board for details Reminders/Updates/Events:  ALL PRE-ORDERS &

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Open gym or Daily WOD

Thursday, September 24th, 2020 SWOD/SKILL: 4 NFT:10x Floor BP10x Dips Pullup Complex: 1x Beat Swing 1x Pullup1x C2B If you have bar muscle up (non banded) 1x Pullup 1x C2B 1x Bar muscle up 15 min: Power Snatch*Working Form/ Technique Reminders/Updates/Events:  Saturday, Oct 10th @

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40 sec work-20 Sec Rest x4

Wednesday, September 23rd, 2020 SWOD/SKILL: 5×3 LBBS Super set: 10x Jump Squats METCON: TABATA (40 secs work-20 Sec Rest x4 intervals each)Deadlift 135/95 Bike (cal) Backsquat 135/95Burpees Hollow Rocks (1 min rest btwn each movement) Reminders/Updates/Events:  Saturday, Oct 10th @ 10am: CF Droogs will be

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Baseline 3.0

Tuesday, September 22nd, 2020 SWOD/SKILL: EMOM: 10 min 5x Push Jerk (AHAP without failure- unbroken reps) 3×10 HSPU 3×10 T2B METCON: Baseline 3.0For Time:400M Run35xKB  55/3530x Situps.25 Bike 20x WB 20/14-1015x Pullups100x DUCap: 15 min Reminders/Updates/Events:  Saturday, Oct 10th @ 10am: CF Droogs will be hosting

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Over Head work + Sprint Intervals

Monday, September 21st, 2020 SWOD/SKILL: 3X10 OHS 5X2 Snatch Balance METCON: “Sprint Intervals”6x5Min Rds200M Sprint400M JogScore=Slowest 200M SprintWalking=Scaled Reminders/Updates/Events:  Saturday, Oct 10th @ 10am: CF Droogs will be hosting a Self Defense class. This will be $30/person and also open to the public, not just

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1-2-3-4….

Friday, September 18th, 2020 SWOD/SKILL: 5×5 DL METCON: 4 RFT: 100ft DB WL 50/35 20x DB Snatch 50/35 30x DB Hops (Over and back=1) 400m Run Reminders/Updates/Events: NEW!- Sat. Oct 10th @ 10am: CF Droogs will be hosting a Self Defense class. This will be $30/person

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Open Gym or Daily WOD

Thursday, September 16th, 2020 SWOD/SKILL: LBBS 3 Sets ME Reps @ 70%ME Reps @ 50%ME Reps @ 30% *For a total of Max Reps *This will be one giant set. *You will have two people strip the weights for you… Example: If your 1RM is

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Triplet +SWOD

Wednesday, September 16th, 2020 SWOD/SKILL: 5×5 Press 5×10 Bent over Row METCON: For Time: 10! PullupsKB 70/55100m Sprint between each Reminders/Updates/Events:  Pre-Orders this week….  hopefully we will have some cooler weather by the time these come in and or you go on a vacation to

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Happy BDAY Coach PJ

Tuesday, September 15th, 2020 SWOD/SKILL: 3 Rds: NFT100m- DB/KB 1 arm OH, 1 arm carry at hip (AHAP) 100Ft Bear Crawl 15/10 Cal Bike (SPRINT) 1x Rope Climb 10 min EMOM: 2x Power Clean METCON: 10 Min AMRAP: 5x Burpee Over Bar 10x HPC 115/75

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17.5 Heavy

Monday, September 14th, 2020 SWOD/SKILL: For Time: (quickie to get that heart rate up before WOD) 10! Pushups Situps METCON: Heavy 17.5 (WOD off HQ main site)10 RFT:9x Thrusters 125/8535x double-undersCAP: 25 min UPDATES/EVENTS/REMINDERS: Reminders/Updates/Events:  Pre-Orders this week…. hopefully we will have some cooler weather

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