Wednesday 06-26-13

Wednesday 06-26-13

Warm Up CrossFit Warm Up 3X15  SKILL Muscle Ups WOD AMRAP 5 Minute: 75 Wall balls Then as many Muscle Ups in the remaining time  After Bash Mandatory Group Mobility – Shoulder Care Subscap smash Mwod: http://www.youtube.com/watch?v=XwYPajXfx4A Endurance Warm up: Overhead mobility and positional work Skill: Overhead Squat WOD:  15 Min AMRAP 10 OHS (95/65) 20 Ab Mat Sit Ups 30 Double Unders After bash: spend 10 min hitting lats and thoracic spine Recover Travel WOD: AMRAP 5 Minute: 75 Thrusters (15/10lb) AMRAP Pull Ups in remaining time Recover...
Tuesday 6-25-13

Tuesday 6-25-13

Warm Up Barbell Warm Up  SKILL The Bear WOD 7 sets of the sequence: For 5 unbroken rounds Power Clean – Front Squat – Push Press – Back Squat – Push Press After Bash Recover Travel WOD 7 sets of the sequence: Dumbbell Power Clean- Dumbbell Front Squat- Dumbbell Push Press- Dumbbell Front Squat- Dumbbell Push Press Recover...
CrossFit for Hope

CrossFit for Hope

Dear Reebok CrossFit ONE Community, On Wednesday July 10th, Reebok CrossFit One will be participating in CrossFit for Hope WOD entitled “Hope for Cures.” Through Hope for Cures, “the CrossFit community can be a driving force in the fight against catastrophic children’s cancer and illnesses.” At Reebok CrossFit ONE, we will lead the charge in this great undertaking.  Our goal is to raise $50,000 for these Cures. However, we will need the help of each and everyone of you to make this a reality. All you have to do is register and sign up for the Reebok CrossFit ONE team and set a fundraising goal (directions on how to do this are below)!!! CrossFit Founder and CEO, Coach Greg Glassman says that “fit people and strong communities can change the world.” We truly believe that saying and let’s show the world just how great Reebok CrossFit ONE can help to better change the lives of children across the globe!!! Sincerely, The Staff of Reebok CrossFit One How to register with “CrossFit for Hope” through Reebok CrossFit One Go to this link: http://hope.crossfit.com/cures Click the “login & register” tab in the upper right hand corner Create an account Go to “choose your affiliate” and in the box enter “Reebok CrossFit One” and select “Reebok CrossFit One” once it appears on the dropdown menu. Enter your goal for donation amount and give a message to state your reason for participating. Enter gender and shirt size and check box to agree. Start raising your donation and get ready for “Hope for Cures” on July 10th. The WOD “Hope for Cures” Three rounds of: Burpees 75lb...
Monday 6-24-13

Monday 6-24-13

Warm Up Coaches Choice  SKILL Kettlebell Snatch WOD 21-15- 9 of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull Ups After Bash Shoulder Mobility Mobility WOD Pingback: Shoulder Warmup 1 | GorillaFitness Endurance Warm up: 2 rounds: 10 good mornings (PVC), 10 RDLs (PVC), hip floss 30 sec/leg Strength: 12 min to build to heavy 2 rep DL REST 5 Min WOD: 4 x 400m run (1:1 work to rest) – FOR TIME After bash:  5 minutes rolling hamstrings with softball on box, 5 min rolling feet w/lax ball Travel 21-15-9 Left Arm Dumbbell Snatch, 55lbs Right Arm Dumbbell Snatch, 55lbs Pull Ups Recover...