Friday 12/9/16

Friday 12/9/16

WOD:

5 ROUNDS FOR TIME:
2:00 intervals
sled push (100 yards + (90lbs/60lbs)
max DB/KB snatches (70,50)
2:00 rest

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Thursday 12/8/16

Thursday 12/8/16

WOD:

“Strict press biathlon”
21-18-15
Strict press (115/80)
400M run after each round
*200M penalty run for dropping bar

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Sunday 12/4/16

Sunday 12/4/16

***Reebok CrossFit ONE is closed ***

Active Recovery – Bike, Run, Swim or Row for 30 minutes

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Friday 12/2/16

Friday 12/2/16

WOD:

Reference 12/04/2015 “#seeyalata”
30 Chest to bar pull ups
30 Box jump over (30″/24″)
30 Back squats (135/95)
30 Cal assault bike

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Thursday 12/1/16

Thursday 12/1/16

WOD:

Teams of 5
1:00 Minute Stations
500 calorie ski erg
Static holds: 45/15
Bottom of the squat
Plank Hold
Hollow Hold
HS Hold

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Tuesday 11/29/16

Tuesday 11/29/16

WOD:

Open workout 15.3
Complete as many rounds as possible in 7 minutes
10 power snatch (75/55)
3 bar muscle-ups

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Monday 11/28/16

Monday 11/28/16

WOD:

“Fight Gone Bad”
3 rounds of 1:00 stations
Wall balls (20/14)
SDLHP (75/45)
Box Jumps 20″
Push press (75/45)
Calorie Row
Rest 1:00 between rounds

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