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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 7/21/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) Teams of 3: AMRAP 7: 100/70 Calorie Assault Bike Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: 80/60 Calorie Assault Bike Max Power Snatches (115/80) Rest 3...
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Friday 7/20/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar“Cement Mixer” is a workout that we repeat a few times a year. It is similar in format to yesterdays 3-minute...
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Thursday 7/19/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Weight) On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (30/20) 7-6-5-4-3-2-1 DeadliftsAthletes will begin each of the 7 rounds on a 3-minute intervals....
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Wednesday 7/18/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Death Race (Time) 5 Rounds: 15/10 Calorie Assault Bike 10 BurpeesAssault bikes only. Monitors do not have to be re-set each round, but calorie count starts wherever previous round left off....
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Tuesday 7/17/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Liquid Cocaine (Time) 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-upsIn this old-school CrossFit New England workout, athletes should choose a weight on the barbell that they...
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Monday 7/16/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Back Squat (5 sets of 3) Front Rack Lunge (3 sets of 12) Metcon Metcon (2 Rounds for reps) Alternating Tabata x 8 Minutes: Back Squat (45/35) Double UndersAthletes will work through...
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Saturday 7/14/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Turtle Club (Time) For Time: 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 15 Thrusters (95/65) 200 Meter Run 9 Overhead...
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Friday 7/13/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump...
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Thursday 7/12/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 1 Rope Climb 12 Double Dumbbell Push Press (50/35) 1 Rope Climb 100 Meter Weighted run(45/25)
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Wednesday 7/11/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Lost Count (Time) For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault BikeLonger chipper workout today. Athletes will move through each movement in order,...
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