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

Snatch work + AMRAP

Wednesday, January 6th, 2021 SWOD/SKILL: 3X3 Snatch DL 3×2 Snatch pulls 3×2 Snatch Balance 1-1-1-1-1 Snatch METCON: 15 min AMRAP:5x Strict Pullups 10x Alt DB Snatch 50/35 15x goblet Squats 50/35 UPDATES/EVENTS/REMINDERS:  *Dues are due the 1st of each month. Please see a coach when

Read more…

4 rd mix up

Tuesday, January 5th 2021 SWOD/SKILL: 5X5 Press 3 sec pause at the bottom of squat Alt: 10x Alt. Plank Hip Tchs (ea side) METCON: 4 Rounds200m Run20x (Movement changes each rd) 75/55200m RunRest 2 Minutes Between RoundsScore= Slowest Round 1- Front Squat2-Thrusters3- Squat Clean 4

Read more…

Barbara Ann

Monday, January 4th, 2021 METCON: Barbara Ann: From CFHQ5 rft:20x HSPU30x DL 135/9540x Situps50x DU-Rest 3 minutes between rounds. UPDATES/EVENTS/REMINDERS: *Dues are due the 1st of each month. Please see a coach when you come in to train next. Thank you! *Please continue to get

Read more…

Good Bye 2020

Thursday, December 31st, 2020 CLASSES TODAY ARE 7 AM & 11 AM ONLY! We are closed Friday and back to normal Saturday hours! Please get on the schedule for the week! Text in any changes you may have! MACRO CHALLENGE:Sign up on the board… PAPERWORK

Read more…

SWOD + some Annie

Wednesday, December 30th, 2020 SWOD/SKILL: 5×10 LBBS Alt: 10x Dips 8 min EMOM5xDL @65%1rm METCON: For Time: “ANNIE”50-40-30-20-10DUSitups UPDATES/EVENTS: Please get on the schedule for the week! Text in any changes you may have! December 31st: 7&11am hours only!Jan 1st: CLOSED Jan 2nd: Normal Sat

Read more…

Filthy Fifty

Tuesday, December 29th, 2020 SWOD/SKILL:10! Pullups- Strict (pick a scale you can knock out multiples in a row) Pushups METCON: “Filthy Fifty”For Time:50x BJ 24/2050x Jumping Pullups50x kB 55/3550x WL50x K2E50x PP 45/3550x (Back Ext)- EVERYONE will sub for good mornings with a plate 25#50x

Read more…

3x 5 min AMRAP

Monday, December 28th, 2020 SWOD/SKILL: Clean Complex: Work up to HVY load DL + PC + Hang Squat Clean + Split Jerk METCON: 5 Min AMRAP:15/10 CAL Bike10x 5 min AMRAP:250m Row20x OHWL 45/35 (10 steps down/10 steps back) 5 min AMRAP:10x Burpee 10x WB

Read more…

12 Days of Christmas

Thursday, December 24th, 2020 METCON: “12 days of Christmas”You will do the moment according to the song…. 🙂 On the First Day of Christmas my Coaches gave to me….. 1x Tuck jump On the Second Day of Christmas my Coaches gave to me….. 2x K2EOn the Third Day of

Read more…

SCROOGED

Wednesday, December 23rd, 2020 SWOD/SKILL: 5×10 Single Legged DL (KB) Alt: 100 ft WL METCON: “Scrooged” 3rft: 10x Thrusters 115/7520x Pushups 10x BB Lunge (F.R)20x Pullups 10x P.Snatch 20x T2B UPDATES/EVENTS:  December change of hours… December 24th: AM hours onlyDecember 25th: ClosedDecember 26th Regular Sat hours   December

Read more…

All I Want for Christmas is….

Tuesday, December 22nd , 2020 SWOD/SKILL: 5×10 Bent over Row Alt: 10x Dips 10x Hollow Rocks METCON: For Time: 100M Run10X Burpees 10x C&J 115/75100m Run9x Burpees9x C&J 115/75100m Run 8x Burpees8x C&J 135/95100m Run 7x Burpees 7x C&J 135/95 100m Run….. etc etc *Weight

Read more…