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

Triplet

Friday, February 26th, 2021 METCON: For Time:1200 meter Run9X DL 225/1559X WB 20/14800 meter Run15X DL 225/15515X WB 20/14400 meter Run21X DL 225/15521X WB 20/14 CASH-OUT: 4RNFT:10x DB Hack Swings R10x DB Hack Swings L10x Hollow Rocks 10x Hollow Heel Reach Thru (R/L=1)10x Flutter Kicks

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Open Gym OR Daily WOD

Thursday, February 25th, 2021 SWOD/SKILL: 20 Rep Squat Challenge- Those who are still in it… If you’ve hit your number already but have not re tested your 5rm, Please re-test it today. Every 2 minutes for 10 minutes (5 sets)10x Bent Over Rows10x Upright RowsOnce

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10-9-8-7-6-5-4-3-2-1

Wednesday February 24th, 2021 Happy Birthday Bex! SWOD/SKILL: Clean Complex Climb up in weight Power Clean + Hang Squat Clean + Front Squat + Push/Split Jerk METCON: For Time: 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65Burpee Over Bar T2B REMINDERS:  *Please continue to get on the schedule AHEAD OF

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4 min Clock

Tuesday, February 23rd, 2021 SWOD/SKILL: 5×5 PressAlt: 10x Lateral Raises 10x Banded Tri Extensions METCON: On a 4 min Clock… 400m Run ME Pushups 1 min Rest (0:00-5:00) On a 4 min Clock… 400m Run ME Situps 1 min Rest (5:00-10:00) On a 4 min

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Open WOD 16.1 (ish)

Monday, February 22nd, 2021 SWOD/SKILL: 20 REP SQUAT CHALLENGE You will have 15 min to complete your warmup underneath the barbell + get your squats in. Those who have finished the challenge, make sure to re-test your 5 RM Those who are done or are

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2 rd Mash up

Friday, February 19th, 2021 METCON: 2 RFT:50X Double Unders 10X DL 225/15540X KB 55/3510X DL 225/15530X WB 20/1410X C&J 155/10520X CAL BIKE/ROW (switch each rd) 10X C&J 155/10510X OH Lunge WB (R/L=1) REMINDERS:  THIS FRIDAY & SATURDAY: There will be a photographer (sam) coming to

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Open Gym or Daily WOD

Thursday, February 18th, 2021 SWOD/SKILL: 20 Rep Squat Challenge. (+75lbs) For those of you who have already made it to your number. Take this time and re-do your 5rm BS. Those of you who have done all the above… 5×5 LBBS @ 70% 1 RM

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Open WOD 11.3

Wednesday, February 17th, 2021 SWOD/SKILL: EMOM: 10 min Odd:10x T2B Even: Frogstand-Headstand holds 15 min: Split Jerk Practice METCON: OPEN WOD 11.3 5 MIN AMRAP: Squat Cleans 165/110Jerks ***In this movement, the barbell goes from ground to overhead with the athlete passing through a full

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Butt Stuff & Body Weight

Tuesday, February 16th, 2021 SWOD/SKILL: Butt Stuff: 4 rds: 10x Stiff Legged Sumo Stance DL 10x Ea. Alternating Russian KB Throws 10x GHR’s or Good Mornings 20x Banded Glute Hip Bridges with hold METCON: 3 RFT:100m Run 10x Pushups 200m Run20x Burpees 400m Run 40x

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Complex One

Monday, February 15th, 2021 SWOD/SKILL: 20 Rep Squat Challenge (+70lbs) You will have 15 min after our group warm-up to get underneath the barbell warmup to your weight then complete your 20 reps. METCON:  “Complex One” For Time: 21-18-15-12-9-6-3 DL 95/65 HPCFS PJ Cap: 25

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