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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 9/22/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) Teams of 3: 2 Rounds (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell Facing Burpees Round 1: (135/95) Round 2: (115/80)he weights drop...
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Friday 9/21/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Overtime (Time) For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200...
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Thursday 9/20/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30/21 Calorie Assault Bike 30 AbMat Sit-ups 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)In this triplet workout, athletes...
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Wednesday 9/19/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between...
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Tuesday 9/18/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Under Fire (Time) For Time: 400 Meter Run 50 Double Unders 15 Toes to Bar 15 Pull-ups 400 Meter Run 50 Double Unders 12 Toes to Bar 12 Pull-ups 400 Meter Run 50 Double Unders 9 Toes to Bar 9...
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Monday 9/17/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) Teams of 3, For Max Reps: 0:00 – 5:00 – Front Squats 5:00 – 10:00 – Row for Calories 10:00 – 13:00 – Rest 13:00 – 18:00 – Back Squats 18:00 – 23:00 – Bike for Calories...
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Saturday 9/15/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Aderall (3 Rounds for reps) 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining...
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Friday 9/14/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit The Good Life (Time) 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)
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Thursday 9/13/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Shoulder Press (Heavy set of 1) Push Press (Heavy set of 3) Push Jerk (Heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 7/5 Calorie Assault Bike 10 Wallballs (20/14)
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Wednesday 9/12/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Deadlift (Build to Heavy 3) Metcon Metcon (Time) For Time: 1 Mile Run 100 Double Unders 30 Deadlifts (185/135) 800 Meter Run 50 Double Unders 20 Deadlifts (185/135) 400 Meter Run 25...
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