Friday 2-1-13

Warm Up Coaches Choice  SKILL Ring Dips WOD Five rounds for time of: 21 Sumo-Dead-lift high-pull (95/65) 21 Ring dips  After Bash Ring Stablization Drills ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up: Group Dynamic focusing on running technique Foot / ankle mobility WOD: Run 5 X 200m, Hold all splits 2-3 seconds, rest 2:00 min After Bash: Tabata Hollow Rocks ———————————————————————————————————    Travel WOD 30 second Interval Sprints Row or Run for 30 seconds max meters Rest 2 mins 30 seconds between each effort Repeat 8...

2013 Reebok CrossFit Games Open is Here!!!!

Well the time is here once again!!  Registration opens today to participate in the 2013 Reebok CrossFit Open! Who:  Last year over 65,000 people participated in the open, why not you this year? What:  Reebok CrossFit Open Where:  The place to go to register is www.crossfitgames.com. How:  The cost to be a part of the Reebok CrossFit Open is $ 20.00. When:  Registration opens February 1st.  The Workouts begin March 6th and end April 15th, 2013.  Stay tuned for details on local Open throwdowns. This year we are going to send two teams to the Reebok CrossFit Games Regionals.  In order to do so, we need to register Reebok CrossFit ONE Team A, and Reebok CrossFit ONE Team B. Team A will be comprised of our top athletes that have aspirations to compete at the Reebok CrossFit Games.  On this team there will be 4 women and 4 men.  If you choose to select Team A when you register, understand there is no guarantee that you will compete at regionals if the team qualifies. Team B will be comprised of about 90% of our total members of Reebok CrossFit ONE.  If Team B qualifies for the regionals, the 4 men and 4 women that will compete will be the top 4 men and top 4 women based on the open results.  Our goal is to mobilize the most people at any individual affiliate in the world.  We need you to sign up for the Reebok CrossFit Open to not only represent CrossFit, but to represent Reebok on this test of fitness!!  Let’s do this ONE!!! How to video for registering as...

Thursday 1-31-13

Warm Up JD’s Choice Warm Up  SKILL How to attack this WOD WOD EMOTM for 10 Minutes 5 Back Squats *cannot drop the bar off the back rack*  After Bash Heavy Sled Pushes ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————    Travel WOD 75 Handstand Push Ups at the top of every minute perform 20 Double...

Wednesday 1-30-13

Warm Up Mel’s choice warm up  SKILL Push Press WOD “Danny” Complete as many rounds and reps in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups  After Bash Push Press 5X2 ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up: 5 min row at conversation pace 2 rounds: 10 good mornings 5 inch worms 3 x 750m Row, rest 90 sec, hold splits 3-5 seconds Rest 5 min EMOTM 6 min 2 Push Press (185/135) 4 Box Jump (30/24) After Bash: Mobilize ———————————————————————————————————    Travel WOD Complete as many rounds and reps as possible in 20 minutes of: 24 inch Box Jump, 30 reps 35 lb Dumbbell Push Press, 20 reps 30 Pull-ups (or bent over row with...

Tuesday 1-29-13

Warm Up CrossFit Warm Up 20 minutes  SKILL Power Snatch  WOD 21-15- and 9 reps  for time of: 95 pound Power snatch Chest to bar Pull-ups With a 400m run before each round  After Bash 5X3 Deadlifts ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————    Travel WOD 3 Rounds for time: 20 One Arm Dumbbell Snatch (alternating arms) 35/20 10 Pull ups (or Bent Over Rows, if no pull up bar is available) 400 m...