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

Bear Complex

Monday, September 13th, 2021 SWOD/SKILL: Bear Complex5 Rds: 1 Rd= 7 sets: 1x PC1x FS1xPP1x BS1x BTN PP *you go through 7 sets of the movements before putting the barbell down *Double up with a partner- you guys will count for each other to make sure you do all

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AMRAP 5-10-15-200…

Friday, September 10th, 2021 SWOD/SKILL: LBBS 10-5-3-2-2-3-5-10 METCON: 15 min AMRAP5x strict Pullups 10x C&J 135/9515x KB 55/35200m Run UPDATES/EVENTS: Reminders: Special Workout Saturday for Team WOD at 9am. Please bring your AMERICAN FLAGS in TODAY! We want to make sure we have enough and can plan

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Open Gym or Daily WOD

Thursday, September 9th, 2021 SWOD/SKILL: 4 RDS:20X Alternating Single Arm Shoulder Press100m Farmer Carry (AHAP) 4 RDS:16X Push Up + Renegade Row100m Overhead Plate Carry 45/35 4 RDS:10x Floor BP 10x Floor Wipers UPDATES/EVENTS: Reminders: Special Workout Saturday for Team WOD at 9am. If you have an

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KELLY

Wednesday, September 8th, 2021 METCON: Kelly-BMG5 Rft:400m Run 30x BJ 24/2030x WB 20/14Cap: 35 min Compare to: Sept 30, 2020 UPDATES/EVENTS: Reminders: Special Workout Saturday for Team WOD at 9am. If you have an American Flag (large one) we can use, let us know. We

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CF Mainsite WOD

Tuesday, September 7th, 2021 SWOD/SKILL: 12 min EMOMmin 1: 10x T2Bmin 2: 10x Dips min 3: 10x Alt. Shoulder Touches METCON: 15 min AMRAP: (CF Mainsite)2x Power Snatch 155/1054x Power Clean 155/10560x Double Unders UPDATES/EVENTS: Reminders: Special Workout Saturday for Team WOD at 9am. If

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Labor Day! (Special hours)

Monday, September 6th, 2021 SWOD/SKILL: 5×5 OHS METCON: “Tabata This”Row (Cal)Air SquatsPull-UpsPush-UpsSit-Ups1 minute Rest between each Tabata*Must meet full standards (ROM) UPDATES/EVENTS: Reminders: Labor Day Hours: 6,7,11am ONLY (Closed remainder of the day) Special Workout Saturday for Team WOD at 9am. If you have an

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Open Gym or Daily WOD

Thursday, September 2nd, 2021 SWOD/SKILL: 5×5 LBBSAlt: 10x Single Leg Box Negatives 4 Sets:10x Bent Over Row 10x T2B 1x Rope Climb METCON: For Time: 1 Mile Run100x Situps Cap: 15 min UPDATES/EVENTS: Reminders: Labor Day Hours: 6,7,11am ONLY (Closed remainder of the day) Please

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Cardio for Cals EMOM

Wednesday, September 1st, 2021 DUES ARE DUE TODAY! SWOD/SKILL: 5-5-5-5-5Hang Power Clean METCON: EMOM: 20 min Row: ME Cal Burpee: 10x Bike: ME Cal KB: 20x 55/35Rest*Score= Total Calories combined Row/bike UPDATES/EVENTS: Reminders: Please get on the schedule EACH DAY to train… and text in

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Fran

Tuesday, Aug 31st, 2021 SWOD/SKILL: PART TWO 3-4 X10 Deadlift @50% 1 rm Alt: 100ft Banded Side steps METCON: PART ONE For Time: 21-15-9Thruster 96/65Pullups Cap: 10 min *We will run two heats- everyone will double up. Count and hold each other accountable to true

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Metabolic type of week :P

Monday, August 30th, 2021 MOBILITY/ Group Warmup:See board METCON: For Time: 1 Mile Run 100x DU800m Run 80x Air Squats 600m Run (400+200) 60x Situps 400m Run 40x Burpees 200m Run 20x Pullups UPDATES/EVENTS: Reminders: Please get on the schedule EACH DAY to train… and

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