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

5 RM- EMOM

Friday, July 30th, 2021 SWOD/SKILL: 5 RM Deadlift METCON: EMOM for 18 minutes:Min 1: Clean & Jerks 155/105Min 2: Double Unders Min 3: RestMin 4: Clean & Jerks 155/105Min 5: Burpees Min 6: Rest REMINDERS/UPDATES/EVENTS:  *Please get on the schedule for the week. Text in

Read more…

Open Gym or Daily WOD

Thursday, July 29th, 2021 SWOD/SKILL: 3×10 Strict Pullups-Partner3×10 Dips- Bench, box, bar, rings No Pullups- Low bar negatives & Beat Swing or learn rope climb techniqueNo Chest to bars- Banded Chest to bar pull-ups-pull as deep as possible No bar muscle up and meet requirements-

Read more…

Every 2 min for 5 rds

Wednesday, July 28th, 2021 SWOD/SKILL: 5×5 LBBS Alt: 10x Single Leg Banded Step ups (ea. side) 24/20100ft Banded Side Steps 3×10 Dips SS: 10x DB Tri Ext (ea side) METCON: Every 2 min for 5 rds: 200m RunME KB 55/35 1 min rest between rds

Read more…

Lots of Body weight to pull!

Tuesday, July 27th, 2021 SWOD/SKILL: Pulling Day 7 4 rnft: 10xHanging Scap Retracts10x Banded Chest Pulls 10x Beat Swings/ Beat swing w/ lat push down with hip drive 4 rds: no pull-ups and or no chest to bar pull-ups… rest btwn rounds 1x Strict Pull-Up

Read more…

HERO- DT

Monday, July 26th, 2021 Congratulations to Coach Ginger & Jenn P for taking 2nd place at the Beauty is a Beast competition this past Saturday! They showed up and represented us well!!! SWOD/SKILL: 5×5 PRESS ALT: 10x Banded Pull Aparts METCON:  D.T.5 RFT:12x DL9x HPC6x

Read more…

Mark Klement-Hero WOD

Friday, July 23, 2021 SWOD/SKILL: 5×5 LBBS METCON: “Mark Klement”For Time 74-44-11 BurpeesLunges Sit-UpsAir Squats Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.  At

Read more…

Open gym or Daily WOD

Thursday, July 22nd, 2021 SWOD/SKILL: Pulling Day 6… 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10Unbroken sets pullups- Rest as needed between sets See Scaling options on the board Deadlift 5×10 Alt: 10x Russian Swings CORE: 4rds 20x WB situps 20x Russian Twist 20x Hollow Rocks 20x Hollow Heal Touches R/L=1 REMINDERS/UPDATES/EVENTS: 

Read more…

Running with a little barbell

Wednesday, July 21st, 2021 SWOD/SKILL: For Time: 10! HSPU *Rest as needed between sets, Must come off the wall between sets. METCON: For Time: 2 Mile Run (10 min miles or less) 15x C&J 135/951 Mile Run (10 min miles or less) 15 C&J 135/95

Read more…

Strength & Skill work w/ a baseline

Tuesday, July 21st, 2021 SWOD/SKILL: Pulling day 54 rds:x10 Bent Over Rows x10 Standing Lat Push downs x10 Strict Partner Pullups / C2B x10 Dips (AHAP) x10 Beat Swing/ Beat Swing with Hip Drive EMOM 10 MinutesMin 1: 8 Single Arm Dumbbell Shoulder Press (Right)

Read more…

30-15-15-30

Monday, July 19th, 2021 SWOD/SKILL: 5×5 Front Squat Alt: 10x Hollow Rocks METCON: 4 RFT:30x Double Unders15x Thrusters 115/7515x Pull Ups30x Double UndersRest 1 Minute Between Rounds REMINDERS/UPDATES/EVENTS:  *Please get on the schedule for the week. Text in any changes you may have. This allows

Read more…