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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 1/18/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Sumo Deadlift (Build to Heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 7/5 Calorie Bike or Row 150′...
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Wednesday 1/17/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4...
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Tuesday 1/16/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 4 Rounds: 35 DU 15 Toes to Bar 7 Power Clean and Jerks (155/105) EXTRA CREDIT Metcon (No Measure) Midline Nor for Time: 4 Sets: 7 Glute Ham Raises 14 Pausing Hip Extensions 21 GHD Sit-Ups
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Monday 1/15/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Back Squat (3 sets of 5) Metcon Metcon (Time) 3 Rounds: 50 Air Squats 35 Push-ups 20/15 Calorie RowBeginning today with a weightlifting piece followed by a simple triplet for...
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Saturday 1/13/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 5 Rounds, On the 4:00 15 Pull-ups 18 Alternating Dumbbell Snatches (50/35) 21/15 Calorie RowSimilar to workouts we’ve done in the past, the score for “Chain Smoker” is the slowest...
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Friday 1/12/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Guts and Glory (Time) For Time: 21 – 15 – 9: Row for Calories Thrusters (95/65) 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) 12 – 9 – 6: Lateral Burpees over Bar Overhead Squats...
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Thursday 1/11/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9...
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Wednesday 1/10/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Burpee week continues! Deadlift (Heavy 3 rep) Marston (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (315/205#) 10 Toes-to-Bar 15 Barbell Burpees EXTRA CREDIT Metcon (AMRAP – Reps) 5...
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Tuesday 1/9/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (5 Rounds for reps) 5 Rounds of: AMRAP 4: 30/20 Calorie Row 15 Burpee Over Row AMRAP 10 Meter Shuttles rest 4 minutes EXTRA CREDIT Metcon (No Measure) Strict Handstand Push-ups 5 Rounds, Not...
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Monday 1/8/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Congrats to Keith and Mary ann Cook for completing the Disney marathon! CrossFit Kids starts tonight at West @6pm get your kids signed up today! Metcon (Time) On the 4:00 x 5 Rounds: 21/15 Calorie...
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