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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 5/14/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Double Crossed (Time) For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set EXTRA CREDIT Metcon (No Measure) 1. Snatch Skills On the 1:30 for 7 Sets: Snatch Pull...
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Saturday 5/12/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Lava Run (Time) For Time: 800 Meter Run 50 Overhead Squats (45/35) 800 Meter Run 50 Thrusters (45/35) 800 Meter Run 50 Front Squats (45/35)
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Friday 5/11/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Slasher (AMRAP – Reps) AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-upsThe weight for the dumbbell snatches in this chipper workout should be...
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5/10/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2 Minutes Between RoundsAthletes will work for 6 minutes straight before resting for 2 minutes. Their...
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Wednesday 5/9/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting 3-Position Clean + Split Jerk each complex consists of 4 reps; the three position clean + 1 jerk at the end. Pos 1: Hips Pos 2: Just above knees Pos 3: Floor Metcon Tiger Blood (Time)...
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Tuesday 5/8/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Deadlift (Heavy set of 3) Metcon Smooth Criminal (AMRAP – Rounds and Reps) AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)
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Monday 5/7/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (4 Rounds for reps) AMRAP 3: 21 Lateral Barbell Burpees 21 Overhead Squats (75/55) Max Calorie Bike/Row rest 3 minutes AMRAP 3: 18 Lateral Barbell Burpees 18 Overhead Squats (95/65) Max...
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Saturday 5/5/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) Teams of 3 For Time (25 Minute Cap): 400 Meter Weighted Run 100 Deadlifts (155/105) 400 Meter Weighted Run 80 Hang Power Cleans (155/105) 400 Meter Weighted Run 60 Front Squats...
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Friday 5/4/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy” “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats If athletes can...
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Thursday 5/3/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 4 Rounds: 15/12 Cal Bike/Row 15 Toes to Bar 9 Hang Power Snatch (95/65)“Meat Paws” is a grippy four round triplet that has a little bit of everything it in. Monostructural...
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