Thursday 09-26-13

Warm Up Front Squat, heavy single SKILL Toes-to-bar WOD Five rounds for time: 7x Front Squat @ 185/125-lbs. 10x Toes-to-bar After Bash Shoulder Mobility Travel WOD Five rounds for time: 14x Single-leg Squat 10x Pike-up...

Wednesday 09-25-13

Warm Up Coach’s Choice SKILL Double Under WOD “Annie” For time: 50-40-30-20-10 Double Under Sit-up After Bash For time: 25x Burpee + Sandbag Wall Throw + Wall Jump Travel WOD For time: 50-40-30-20-10 Tuck Jump Sit-up...

Tuesday 09-24-13

Warm Up Basic Gymnastics SKILL Handstand Pushup WOD “Holleyman” 30 rounds for time: 5x Wall Ball @ 20/14-lbs. 3x Handstand Pushup 1x Power Clean @ 225/155-lbs. After Bash Recover Travel WOD 30 rounds for time: 5x Burpee 3x Handstand Pushup 1x Standing Long...

Monday 09-23-13

Warm Up Coach’s Choice SKILL Pull-up WOD “Fran” For time: 21-15-9 Thruster @ 96/65-lbs. Pull-up After Bash Hip Mobility Travel WOD For time: 21-15-9 Lunge Jump Pushup Pull (i.e., Row, Pull-down, Pull-up, etc.)...

Sunday 09-22-13

**Reebok CrossFit ONE is closed this weekend due to a Level 1 CrossFit Seminar** Rest...