Thursday 11-28-13

Posted | 3,203 comments

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Thursday, November 28 WOD

Holiday Image
Don’t forget to register for our team Holiday Throwdown—click here!

Please note the following schedule changes for Thanksgiving week:

  • Reebok CrossFit ONE will close at 2p on Wednesday, November 27—last class at 1p.
  • On Thursday, November 28, we will run the workout “Murph” at 8a—one heat, one start time, no time cap. Join us!
  • Reebok CrossFit ONE will be closed on Friday, November 29, reopening Monday, December 2. Learn and play a new sport!

Warm Up

Basic Gymnastics

SKILL

Pull-up

WOD

“Murph”
For time:
1-mile Run
100x Pull-up
200x Pushup
300x Squat
1-mile Run

Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.

After Bash

Recover

Travel WOD

For time:
1-mile Run
100x Pull (i.e., Rows, Pull-downs, Pull-ups, etc.)
200x Pushup
300x Squat
1-mile Run

Start and finish with a one-mile run. Partition the pulls, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.

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