Tuesday 3/7/17

Tuesday 3/7/17

WOD:
Partner Workout
20 minute AMRAP
120 Double Unders
80 Wallballs
60 Pull-ups
40 Burpees to a plate

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Sunday 3/5/17

Sunday 3/5/17

***Reebok CrossFit ONE is closed ***

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

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Friday 3/3/17

Friday 3/3/17

WOD:

Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

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Thursday 3/2/17

Thursday 3/2/17

WOD:
Every minute on the minute for twenty minutes:
Odd minutes – 15 Kettle-bell swings, 53/35
Even minutes – 15 Medicine ball sit-ups, 14/10

From 0:00 – 1:00, athletes will complete 15 Medicine ball sit-ups and rest the remainder of the minute. From 1:00 – 2:00 athletes will complete 15 Kettle-bell swings and rest the remainder of the minute. Athletes will follow this pattern until time is up.

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Monday 2/27/17

Monday 2/27/17

WOD:
For time:
30 Hang clean & jerk, 95/65 lb
30 Pull-ups
20 Hang clean & jerk, 95/65 lb
20 Chest-to-bar pull-ups
10 Hang clean & jerk, 95/65 lb
10 Bar muscle ups

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Sunday 2/26/17

Sunday 2/26/17

***Reebok CrossFit ONE is closed ***

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

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Friday 2/24/17

Friday 2/24/17

WOD:

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

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Thursday 2/23/17

Thursday 2/23/17

WOD:
For time:
5 Legless rope climbs
30 Shuttle sprints, 10m
Rest 1:00
4 Legless rope climbs
25 Shuttle sprints, 10m
Rest 1:00
3 Legless rope climbs
20 Shuttle sprints, 10m
Rest 1:00
2 Legless rope climbs
15 Shuttle sprints, 10m
Rest 1:00
1 Legless rope climb
10 Shuttle sprints, 10m

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