Thursday 3-19-14

Thursday 3-19-14

Warm Up CrossFit Warm up Skill: Athlete’s Choice WOD: Pre-Game | Open Gym Option 1: Pre-Game from last 2 weeks 3 Rounds, Not for Time: 2 Muscle Ups 4 Burpee Box Jumps (24,20) 6 Clean & Jerk (95,65) 8 OHS (95,65) 10 Cals on Rower Rest 3:00 Option 2: 1:00 minute at each station – for quality – Box jump, 24 inch box Jumping pull-ups Kettlebell swings, 1 pood Walking Lunge, steps Knees to elbows Push press, 45 pounds Back extensions Wall ball shots, 20 pound ball Burpees Double unders Option 3: EMOTM for 20 Minutes – 3 Power Snatch – for Quality After Bash: Recover / Prepare for 14.4 ONE Nation Competitors: Pre-Game | Prime Your Engine Travel WOD: 3 Rounds, Not for Time 10 Pullups 15 Pushups 20 Squats 1:00 Rest To members of Reebok CrossFit One, For those of you who do not know me, my name is Conor Murphy. I currently live in the Virgin Islands where I am the head coach at Reebok CrossFit St. Thomas. I am originally from Washington. I enlisted in the Navy at 17 and was stationed in San Diego for the majority of my military career. I have lived on this beautiful island for two and half years and now, I am moving up to Boston to coach at YOUR gym. The best part about my life on this island has nothing to do with the weather, beaches, or views. My life on this rock revolves around our CrossFit gym and the community that we have started from the ground up. A white sand beach seems insignificant to me...