Sunday 4/23/17

Sunday 4/23/17

***Reebok CrossFit ONE is closed ***

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

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Friday 4/21/17

Friday 4/21/17

WOD:

DB “DT” With a Twist
With DB (50/35) 5 RFT
12 DL
9 Hang PC
6 Push Jerk
*Every time you put the DBs down 25 DU’s

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Thursday 4/20/17

Thursday 4/20/17

WORKOUT:

Complete For Time
30 OHS (95/65)
25 GHD Sit-Ups
10/8 Cal Assault Bike
20 OHS (95/65)
25 GHD Sit-Ups
20/16 Cal Assault Bike
10 OHS (95/65)
25 GHD Sit-Ups
30/24 Cal Assault Bike

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Monday 4/17/17

Monday 4/17/17

WOD:

18 Min Every 1:30 Alternating Movements
0:00, 3:00, 6:00, etc: Building Power Clean T&G x2
1:30, 4:30, 7:30, etc: 5 Weighted Dips

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Sunday 4/16/17

Sunday 4/16/17

***Reebok CrossFit ONE is closed ***

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

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Friday 4/14/17

Friday 4/14/17

WORKOUT:

“Ole Burnsy”

Complete as many rounds as possible in 8 mins of:
3 strict muscle-ups
10 back squats (165/115)

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Thursday 4/13/17

Thursday 4/13/17

WORKOUT:
“Mr. O’Donnell”
Partnered:
On a 16-minute clock:
16 rope climbs

Remaining time AMRAP: You go, I go.
Bike calories (12/8)
10 K2E

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Tuesday 4/11/17

Tuesday 4/11/17

WOD:

“Mona Lina”
3RFT:
40 Pistols
40 DB Push Press (50,35)

Rest 2:00

200m Overhead DB Carry (50,35)

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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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