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

DU-BBL-HSPU

Friday, September 24th, 2021 SWOD/SKILL: 3-3-3-3-3 Hang Power Clean & Push Jerk METCON: 15 MIN AMRAP:50x Double Unders10x Front Rack BB Lunge 75/5510x HSPU UPDATES/EVENTS:  STORE PROCEDURES!!!1. Take item you wish to have2. Write it down on the paper in the store area3. Pay for

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Open Gym or Daily WOD

Thursday, September 23rd, 2021 SWOD/SKILL: 4 rds:10x Supine Underhand Grip Rows 10x DB Curls (alt) eachME Chin ups 4 rds:Floor BP Alt 1 min planks METCON: 5 min AMRAP:10x KB DL 70/5510x KB 70/55 UPDATES/EVENTS:  STORE PROCEDURES!!!Please make sure you are writing the item down

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BroomStick Mile

Wednesday, September 22nd, 2021 SWOD/SKILL: EMOM 10 minodd: ME T2Beven: Rest*Total T2B for score METCON: “Broomstick Mile”For Time:25x Backsquats25x Front Squats25x OHS400m Run25x Press25x Push Press25x Push Jerk400m Run50x Hang Cleans400m Run50x Snatches400m Run*All Done with Empty Barbell 45/35*DO NOT DROP AN EMPTY BARBELL!!! thank

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21-15-9

Tuesday, September 21st, 2021 SWOD/SKILL: 5×5 OHS ALT: 10X Hollow Rocks METCON: For Time: 21-15-9 PC 135/95 Burpee over Bar UPDATES/EVENTS: Reminders:  STORE PROCEDURES!!!Please make sure you are writing the item down on the paper and also paying the SAME DAY you take an item. It

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6×5 min Rds

Monday, September 20th, 2021 SWOD/SKILL: 10!Strict Pull-ups (partner up-no bands) Pushups METCON: “Sprint Intervals”6×5 Min Rds200M Sprint400M JogScore=Slowest 200M SprintWalking at any point=Scaled UPDATES/EVENTS: Reminders: Please get on the schedule EACH DAY to train… and text in if you have any changes. This helps us

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Crippler-2

SWOD/SKILL: 5×10 Floor BPAlt: 10x Dips METCON: FOR TIME:30x BS 225/1551 mile run30x FS 185/120Cap: 20-25 min UPDATES/EVENTS: Reminders:  STORE PROCEDURES!!!Please make sure you are writing the item down on the paper and also paying the SAME DAY you take an item. It has gotten a

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Open Gym or Daily WOD

Thursday, September 16th, 2021 SWOD/SKILL: EMOM 10 min 3x PC (Heavy tch n go reps) 10! NFTT2B HSPU Cap: 15 min 4 RNFT:100ft Farmer Carry 1x Rope Climb 10x Cal Bike 100 ft Sled Sprint UPDATES/EVENTS: Reminders:  STORE PROCEDURES!!!Please make sure you are writing the item

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KB/DL

Wednesday, September 15th, 2021 SWOD/SKILL: 5-5-5-5-5 Shoulder Press 5×5 Deadlift METCON: For Time: 50-40-30-20-10KB 55/35Double Unders UPDATES/EVENTS: Reminders:  STORE PROCEDURES!!!Please make sure you are writing the item down on the paper and also paying the SAME DAY you take an item. It has gotten a bit

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It’s a 10!!!

Tuesday, September 14th, 2021 SWOD/SKILL: 4 RNFT:100ft Lunge (DB/KB) 100ft Banded Side Steps 10x L-Sit Heel Taps 10x Hollow Rocks METCON: 15 min AMRAP 10x Pullups 10x Pushups 10x Burpees 100m Sprint UPDATES/EVENTS: Reminders:  STORE PROCEDURES!!!Please make sure you are writing the item down on the

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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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