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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 7/21/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Open Test (AMRAP – Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/100) 20 Jerks...
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Thursday 7/20/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) 20 min EMOM 1) 100ft farmers carry 50/35 2) 100m run 3) 10 sandbag ground to over shoulder 4) :40 wall sit Cash out -200m lunge
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Wednesday 7/19/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Split Jerk Strict Press (3×3) This is all about getting comfortable in the split position. Starting with the barbell in the front rack, step out into your split jerk receiving...
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Tuesday 7/18/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 5 7 Rounds of “The Chief” (115/80) Max DU rest 5 minutes AMRAP 5 6 Rounds of “The Chief” (135/95) Max DU rest 5 minutes AMRAP 5: 5 Rounds of “The Chief” (155/105)...
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Monday 7/17/16

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 21-15-9 DB Snatches (50/35) Calorie Row … Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups
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“D3”

BIO CrossFit East- King George – CrossFit D3 600 m run 2 x DT 600 m run 2 x DT 600 m run 2 x DT 600 m run (DT = 12 Deads/9 HPC/6 Push Jerks – RX 135/95)
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Friday 7/14/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) AMRAP 8 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar …
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Thursday 7/13/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) NOT FOR TIME 3 rounds 200m sled push 50m walking lunge 2 min plank total With today having a heat advisory make sure you bring plenty of fluids!
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Wednesday 7/12/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Tread Water (Time) 2k Row 150 Double Unders 10 Rounds of Cindy 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squatsscale: 300 Singles Time cap: 25 min Score is 25+ however many reps remaining
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Tuesday 7/11/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) “Play Dead” AMRAP 5: 600m Run Buy-In 12 Deadlifts (155/105) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (185/135) 9 Barbell Burpees Rest 5:00 AMRAP...
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