Thursday 08.17.17

Summer is coming to an end and school is about to start. Ask about our CrossFit Kids and Teens program today!

WOD:
“Love and Run”
As Many Rounds (and Reps) As Possible in 20 Minutes
400M Run
25 KettleBell Swing (53/35)
25 Push-Ups

Boot Camp WOD 1:
Alternating Tabata *20seconds of Work; 10seconds of Rest
Slam Balls (30/20)
DoubleUnders

Boot Camp WOD 2:
In Teams of 2 for Time:
400m run with med ball (together )
50 Box Jumps (24/20)
50 Wall Balls  (20/14)
50 v-ups
50 Burpees
400m run with med ball
*one person works at a time, split reps anyway

Wednesday 08.16.17

Another awesome college student is off to continue his education. Linden, it has been a pleasure to have you all summer. We will see you in December!

STRENGTH: Strict Press 4×3 @87% of 3RM *rest 2-3 min between sets

WOD:
“Double Trouble”
3 Rounds For Time
60 DoubleUnders
15 Chest To Bar Pull Ups
10 Power Cleans (135/95)

Tuesday 08.15.17

It was a pleasure to have Coach Scott at RCFSTT the last few weeks.

WOD:
“Drop it Low”
10-9-8-7-6-5-4-3-2-1
Front Squats (115/75)
Hand Stand Push-Ups
*Every Minute until WOD is completed, athlete must complete 5 Burpee

BOOT CAMP WOD 1:
2 Rounds
:60-:45-:30 Rest 1 minute :30-:45-:60
Sit -ups
Mountain Climbers
Jump Squats

BOOT CAMP WOD 2:
Every Minute on the Minute for 12 Minutes (alternating)
10 Wall Balls (20/14)
15 KettleBell Swings  (53/35)
20 Box Jumps (24/20)

BOOT CAMP CORE COOL DOWN:
3 Rounds 
10 v-ups 
20 hollow rocks 
:30 hollow hold

Beach WOD 08.16.17

Beach Workouts are always a great time!

Join Reebok CrossFit St. Thomas Saturday, September 16th 10am at Sapphire Beach for our Back to School Beach WOD and Community Gathering. We will start the day with a fun filled team workout! Beach WODs are always an amazing time and a great workout. Immediately after the Beach WOD we will head over to Sapphire Beach Bar and Grill, to hang out with our awesome CrossFit community. Bring your family and friends and/or get to know someone new! We can grab some lunch, jump in the water, go for a snorkel, play volleyball or just chill. Guaranteed to be a good time!!

**This event is FREE AND OPEN to the PUBLIC!! If you are new to Reebok CrossFit St. Thomas, please arrive 10 minutes early to beach WOD to complete the waiver. Thank you.**

Monday 08.14.17

Please welcome our newest members; Craig, Lauren and Kate!

STRENGTH: Back Squat 4×3 @ 87% of 3 Rep Max *rest 2-3 Min between sets

WOD: 
“Clear as a Bell”
21-15-9
DumbBell or KettleBell Clean & Jerk (53/35)
DumbBell or KettleBell Thruster (53/35)