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

Open gym/ Team WOD

Saturday, November 21, 2020 8:00 AM- OPEN GYM 9:00AM- TEAM WOD UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule text line (727) 422-7588. *** Thursday, November 26th @ 8:30amJust because the regular Turkey Trot

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1 RM- AMRAP

Friday, November 20th , 2020 SWOD/SKILL: 1- Rep MaxSnatch (full) METCON: 10 min AMRAP: 10x Lunges (in place) 5x T2B (kip Beat swing UB Reps for Rx) 1x Rope Climb UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any changes you

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Open Gym or Daily WOD

Thursday, November 19th, 2020 SWOD/SKILL: 5X5 Tempo Deadlift1-2-3-up-3-2-1-down Touch n go reps 5×5 Press Alternating movments: x10 DB Front Rises + Lateral Raises METCON: Flight Simulator For Time:5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Double UndersEach set must be unbroken before moving onto the next.CAP: 15 min (Time or Score at the

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Mobility then Tabata

Wednesday, November 18th, 2020 MOBILITY: (GROUP) PigeonCouch Dbl Banded Hammy Hammy Floss (barbell) Quad smash (barbell) Lax Ball- GlutesActive squat shifts Lax Ball- RhomboidsLax Ball-LatsLax ball- pecs METCON: Tabata (40 on- 20 off- 8 intervals)Bike (cal) KB 55/35HSPU Situps *You will do Tabata of all

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Death By… then Fran Prep

Tuesday, November 17th, 2020 SWOD/SKILL: Death by… up to 10 min Clean & Jerk 135/95 *Touch n Go reps (not singles) METCON: 10 min AMRAP: 10X Burpee10x Pullups Straight into… 3 min ME Thruster 95/65 UPDATES/EVENTS: ***Reminder to get on the schedule for the week.

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Legs to Core

Monday, November 16th, 2020 METCON: For Time: 2 mile Run (20 min cap) 50x Backsquats 205/13550x WB 20/14 Core Cash-Out: 2-3 rds 20x Hollow Rocks 20x Hanging Weighted Leg Lifts 20x WB Situps 20x Russian Twist

Friday the 13th

Friday, Nov 13th, 2020 SWOD/SKILL: 3×5 Press 3×3 Push Press 3×1 Push Jerk/Split Jerk METCON: 6 RFT:50ft WL 10x T2B then… 50x Situps 50x Pushups

Open gym or Make up Veterans Day WOD

Thursday, November 12th, 2020 Classes will be at 11am & 4:30,5:30,6:30pm Text in to get on the schedule and we will see you there!

Veterans Day WOD

Wednesday, November 11th, 2020 METCON: Droogs Armistice WOD11 RFT: 11x DB Snatch 50/3511x DB Step ups 24/2011x Burpees 200m Run Wear a vest if you have one- if you can RX entire WOD. UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in

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Increase Each Round

Tuesday, November 10th, 2020 SWOD/SKILL: 5×5 Deadlift Alt: 10x Double Russian KB Swings METCON: 4 RFT:5x Squat Clean (increase weight each round) 50x DU guys: 155/185/205/225 girls: 105/120/135/155 UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any changes you have throughout

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