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

GRIFF & AMRAP

DATE: Friday, May 13, 2016 Happy Birthday  CARLY!!!    METCON: Part One: “Griff” 2RFT: 800M Run (Forward) 400M Run (Backward) (10 Min Rest) Part two: 7 Min AMRAP: 7x WB 20/14 7X Burpee UPDATES/EVENTS:  The Blog is officially up… www.crossfitdroogs.com take a visit, there will be updates

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Open Gym or Daily WOD Option

DATE: Thursday, May 12, 2016   METCON: You Choose between Open Gym or one of the following… “Lynne”  5 RDS: ME (max Effort) BW BP (Bodyweight Bench Press)  ME Pullups  Score= Total Reps  (or) For Time:  21-15-9 DL 225/155 (Deadlift) OHWL 45/35 (Overhead Walking Lunge) Burpee

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HUMP DAY!

DATE: Wednesday, May 11, 2016   METCON: For Total Time: 1rd: 100x DU (Double Under) 50x SQ (Air Squat) 25x PP 95/65 (Push Press)  2rd: 60x DU 30x SQ 15x PP 3rd: 40x DU 20x SQ 10x PP  CASH-OUT: 3x50M Sled Sprints UPDATES/EVENTS: Have you been to

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Handstands then a Buy In…

DATE: Tuesday, May 10th, 2016   SKILL: Head/Handstand Progressions…  (see scaling at the gym)  METCON: Buy In: 1,000M Row then…  21-15-9 KB 70/55 (Kettlebell Swings) OHS 115/75 (Overhead Squats) UPDATES: *KIDS!!!  Those of you who bring your kids to watch the WOD while you work-out.

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Choose your girl…

DATE: Monday, May 9th, 2016     SWOD: 5-5-3-3-3-1-1-1-1 DL (Deadlift) METCON: Choose between the 2 girls… “Cindy” 20 Min AMRAP: 5x Pullups 10x Pushups 15x Squats (or) “Mary” 20 Min AMRAP 5x HSPU 10x Alt Pistols 15x Pullups EVENTS… Saturday, May 14th: 8:00AM: Open

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REST DAY!

DATE: Sunday, May 8, 2015 Rogue Says it’s a REST DAY! HAPPY MOTHER’S DAY!!!

Beach WOD

  DATE: Saturday, May 7 2016 9:00am: Beach WOD *Team WOD with our Rebel Family *Bring a Towel *Meet between Frenchy’s & the Palm *8:00am: Open Gym hour is CLOSED today! EVENTS… Saturday, May 14th: 8:00AM: Open Gym 9:00AM: Team WOD- BRING A FRIEND (a

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Helen

DATE: Wednesday, May 6, 2016 Happy Birthday JEN TRASK!  METCON: “Helen” 3 RFT: 400M Run 21x KB 55/35 12x Pullups Cap:15 min  SKILL: “AB Lab” 3rds: 20x Situps/GHD situps 15x Russian twist throws with MB 10x AB Wheel 1:00 Plank 10x Knees to Chest (over

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Open Gym or Time Trials

DATE: Thursday, May 5, 2016   METCON: Time Trials: You will have the entire hour to time each of the following exercises individually, for time. 500M Row 400m Run 100x Pullups 100xPushups 100x Situps 100x Squats *Must fully complete one exercise before moving on to

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REST DAY

DATE:  Happy Birthday     SWOD: METCON: UPDATES/EVENTS: