9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 2/23/18- 18.1 Theme- BIO Gear!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit For 18.1, come in representing BIO and earn your team a point for the BIO Comp! Remember to log your scores! Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as...
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Thursday 2/22/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Goat Day (No Measure) On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead...
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Wednesday 2/21/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders EXTRA CREDIT Metcon (No Measure) Power Clean + Split Jerk On the :90 Seconds x 6: 3-Position Power Clean + Split...
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Tuesday 2/20/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Power Snatch (Build to heavy set of 2) Metcon Metcon (Time) For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 35/25 Calorie Bike/ RowOn...
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Monday 2/19/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 4: 27/20 Calorie Row 27 Wallballs (20/14) 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Wallballs (20/14) 21 Toes to Bar rest 4 minutes...
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Saturday 2/17/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit ()
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Friday 2/16/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Mighty Mouse (AMRAP – Rounds and Reps) AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to BarIn this chipper workout, athletes should choose a weight on the bar...
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Thursday 2/15/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle SprintsIn this triplet, looking for athletes to step one weight higher than they are accustomed to on...
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Wednesday 2/14/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (4 Rounds for reps) AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65)...
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Tuesday 2/13/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Hang Power Cleans (135/95) 21/15 Calorie Bike or Row 15 Chest to Bar Pull-ups 60 Double UndersAlthough these will likely be partitioned during...
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