Sunday 4/9/17

Sunday 4/9/17

***Reebok CrossFit ONE is closed ***

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

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Wednesday 4/5/17

Wednesday 4/5/17

WOD:

5RFT:
“Freddie Mercury”
Bike, 12 Cals (8 cals for women)
Air Squats, 20 reps
185-lb. Clean & Jerk, 5 reps (125-lb. women)

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Tuesday 4/4/17

Tuesday 4/4/17

WOD:

100m Handstand Walk (5-min cap)
Rest 1:00
100 GHD Sit-Ups
Rest 1:00
10 Peg Board Ascent (5-min cap)
Rest 1:00
50 Strict HSPU

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Monday 4/3/17

Monday 4/3/17

WOD:

“Rick Astley”
Complete as many rounds and reps as possible in 25 minutes of:
1-mile run
35-lb. DB squat clean, 100 reps
35-lb. DB farmers carry, 400m
250 Double-Unders

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Sunday 4/2/17

Sunday 4/2/17

***Reebok CrossFit ONE is closed ***

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

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Thursday 3/30/17

Thursday 3/30/17

WOD:

Partnered: Running Clock
AMRAP 5:00
P1. 50ft Handstand Walk (or :30 of attempts/practice)
P2. D-Ball Hold (150/100) **hold on waist
*Scored by distance traveled
**Scored by distance traveled
***Athlete HSW must run back to partner

AMRAP 5:00
P1. 6 D-Ball OTS (150/100)
P2. L-Sit Hold
*D-Ball OTS is timekeeper
*Scored by rounds and reps of D-Ball OTS

AMRAP 5:00
Max Distance D-Ball Carry (150/100) **carry on waist
Share the work
*Scored by distance traveled
**Athlete not working walks with partner

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Wednesday 3/29/17

Wednesday 3/29/17

For Time:
Run 400m
90 Hip Extensions
60 Wall Balls
30 Pull-Ups
Run 400m
15 Squat Cleans (205/155)
Run 400m

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Tuesday 3/28/17

Tuesday 3/28/17

WOD:

6RFT:
250m Row
12 Box Jumps (24″/20″)
5 Push Jerk (205/155)
Rest 2:00
*Record the time of each round & total time to complete

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Monday 3/27/17

Monday 3/27/17

WOD:

In 10 minutes complete as many rounds and reps as possible of:
21 Sumo Deadlift High Pull (95/65)
14 2″ Deficit Push-Up
7 Bar Muscle-Ups

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Sunday 3/26/17

Sunday 3/26/17

***Reebok CrossFit ONE is closed ***

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

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