Clean (Squat)

Clean (Squat)

Start in deadlift set up Deadlift bar to mid-thigh At mid-thigh rapidly extend the hips and knees. Arms remain straight At mid-thigh rapidly extend the hips and knees. Arms remain straight Stand up with the bar to finish the movement...
Deadlift

Deadlift

Start with back in a neutral position, weight in the heels, shoulders slightly infront of the bar and bar in contact with the shins Extend the knees back. Shoulders and hips rising at the same rate. Keep bar in contact with body Once the bar has cleared the knees, open the hip and knee to full extension To return, soften the knees and push the hips back until the shoulder is infront of the bar and the bar is past the knees. Once the bar has cleared the knee, flex at the knee until the bar has reached mid-shin. Shoulders and hips descending at the same rate...
Double Unders

Double Unders

With a neutral gaze, midline tight and butt squeeze jump straight up through your toes At the peak of your jump flick your wrists twice for the rope to pass under your feet twice before you land keep elbows slightly bent and at your...
Wednesday 6-5-13

Wednesday 6-5-13

Warm Up EMOTM for 10 Minutes: 1-3 Rope Climbs  SKILL Push Press WOD Team WOD: Partner 1 – Sled push 30m Partner 2 – AMRAP Push Press (155/105) 15 Minute AMRAP  After Bash Accumulate 30 Toes 2 Bar – Strict Endurance Warm up/skill: drilling the push jerk WOD: 5 Rounds, 90 second rest between each : Row 250m AMRAP Push Jerks in remaining time (score = push jerks) Recover Travel WOD: 5 Rounds, 90 second rest between each : Row 250m AMRAP Dumbbell Push Jerks in remaining time (score = push jerks) Recover...
Nor’Easter Master’s Competition – Calling all judges and volunteers!!!

Nor’Easter Master’s Competition – Calling all judges and volunteers!!!

Hey Gang!!! On Saturday June 29 and Sunday June 30 we are hosting the Nor’Easter Master’s Competition presented by Reebok and TJ’s Gym. We still need judges and volunteers for the event and it would be great to show Reeb0k CrossFit ONE’s commitment to the CrossFit community by coming out in force for this!!! From the event website: “Judges will receive a shirt, a cash bonus for a full day’s work, plus a meal.  You do not have to be Level One certified in order to judge, but we do ask that you are an experienced CrossFit athlete.  Volunteers will receive a shirt and a meal and will do such jobs as athlete check-ins, score-card running and review, and resetting equipment between heats.” SIGN UP HERE !!!!...