Posts made in March, 2013

Monday 4-1-13

Posted | 3,810 comments

Warm Up Volume Training: EMOTM for 10 Minutes 1-5 Handstand Push ups  SKILL Handstand Push ups WOD 5 Rounds for Time: 3 Power Cleans 205/135 10 Burpee-Pull Ups  After Bash Horse or Dart! ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance:   Warm Up Hamstring Mobility  SKILL Dead lift WOD 1) 10 min to build a heavy 3 dead lift rest 5 minutes 2) 5 Rounds for time: 5 Dead lifts (275/185) 10 Burpees  After Bash 2 x 250m Row (rest 90 seconds between) ———————————————————————————————————    Travel WOD Triple Under Practice...

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Sunday 3-31-13

Posted | 9 comments

Reebok CrossFit ONE is closed for a Gymnastics Seminar this weekend Rest Day Enjoy the remainder of the weekend!

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Saturday 3-30-13

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Reebok CrossFit ONE is closed for a Gymnastics Seminar this weekend! Travel WOD: 5 Rounds for time: 10 Burpee pull ups 10 Dumbbell Clean and Jerks (35/70)

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Friday 3-29-13

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Warm Up Game Day Prep Get prepared physically and mentally for 13.4!!!  SKILL Movement Standards and Range of Motion WOD CrossFit Games Open Workout 13.4: 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar  After Bash Recover/Judge a buddy! ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance:   Join the 2:00 class for the Open ———————————————————————————————————    Travel WOD 8 Rounds: 400m run, run on every 3rd minute (run, rest, run at 3 minutes, rest, run...

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Thursday 3-28-13

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Warm Up Volume Training EMOTM for 15 Minutes 2 Snatch Balance  SKILL Running and Rowing WOD Skill Session for 13.4  After Bash Tabatta Goats ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————    Travel WOD Tabatta mash up: Squats push ups Sit ups Double...

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