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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 4/19/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105)Four different barbell movements...
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Wednesday 4/18/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Full Circle (Time) For time: 1,500m Row 100 DU 400m Run/ 35 Cal Assault 100 DU 1,500m Row
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Tuesday 4/17/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Squat Snatch (Build to Heavy Single) Metcon Metcon (AMRAP – Reps) AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups...
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Monday 4/16/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Marathon Monday (Time) 2 RFT: 400m Run 26 Hand Release PU 400m Run 26 KBS (53/35) 400m Run 26 Sit-Ups 400m Run 26 Deadlifts 75/55 400m Run 26 Air Squats 400m Run 26 Box Jumps, 24/20
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Saturday 4/14/18

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 4/13/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Belt Buckle (Time) For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell BurpeesOne time through for time on this short chipper. The best way to find the right stimulus is to choose...
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Thursday 4/12/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) Teams of 4-5: AMRAP 25 (5 Minutes at Each Station): Sled Push Plate Pinch Carry Tire Flips Sandbag Clean Barbell Back Rack CarryOn Distance movements it will be every 10...
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Wednesday 4/11/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Back Squat (Heavy set of 5) Metcon Metcon (AMRAP – Reps) Alternating On the Minute x 14 (7 Rounds): Odd – 14/10 Cal Bike/Row Even – :30 Seconds Max Medicine Ball Squat Cleans...
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Tuesday 4/10/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Monday 4/9/18- Happy Birthday Coach Max!!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Clean and Jerk (Heavy 1 rep – power clean and jerk) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
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