Friday 11-1-13

On Saturday November 2, from 9:00 am until 12:00 pm, Reebok CrossFit ONE is hosting a Barbells for Boobs The Pink Bra Tour stop! This is a fantastic opportunity to gather the local CrossFit community here at Reebok, rally for an amazing cause, and make this event a success! There will be food vendors, Reebok retail and a silent auction—all supporting this great effort. And of course, there will be lots of fitness. The workout that day will be “Grace” (30 clean and jerks for time at 135 pounds for men and 95 pounds for women); heats start at 9:30 am, continuing every 10 minutes thereafter. Anyone interested in throwing-down is welcome join us, prescribed or scaled. Finally, to make things interesting, the Belton, TX tour stop called us out in this video to beat their effort of $23,457 raised. So, please plan to join us, and register to become a fundraiser here! — Warm Up Snatch, heavy single SKILL Snatch WOD Seven rounds: 35x Double Under 1x Snatch* *Make one snatch attempt per round. This workout is scored by the load used. Then, three rounds; rest amply between rounds: Max Strict Chin-up After Bash Shoulder Mobility Travel WOD Seven rounds: 35x Double Under 3x Standing Long Jump Then, three rounds; rest amply between rounds: Max Pull (i.e., Row, Pull-down, Pull-up, etc.)...

Thursday 10-31-13

***Important Announcement*** Beginning the week of October 27, the Tuesday and Thursday 3p class is no longer available. On Saturday November 2, from 9:00 am until 12:00 pm, Reebok CrossFit ONE is hosting a Barbells for Boobs The Pink Bra Tour stop! This is a fantastic opportunity to gather the local CrossFit community here at Reebok, rally for an amazing cause, and make this event a success! There will be food vendors, Reebok retail and a silent auction—all supporting this great effort. And of course, there will be lots of fitness. The workout that day will be “Grace” (30 clean and jerks for time at 135 pounds for men and 95 pounds for women); heats start at 9:30 am, continuing every 10 minutes thereafter. Anyone interested in throwing-down is welcome join us, prescribed or scaled. Finally, to make things interesting, the Belton, TX tour stop called us out in this video to beat their effort of $23,457 raised. So, please plan to join us, and register to become a fundraiser here! — Warm Up Coach’s Choice SKILL GHD Sit-up WOD Push Press 1-1-1-1-1-1-1 Then, for time: 25x GHD Sit-up 1x Muscle-up 20x GHD Sit-up 2x Muscle-up 15x GHD Sit-up 3x Muscle-up 10x GHD Sit-up 4x Muscle-up 5x GHD Sit-up 5x Muscle-up After Bash Hip and Shoulder Mobility Travel WOD For time: 25x Strict Sit-up 5x Pushup 20x Strict Sit-up 10x Pushup 15x Strict Sit-up 15x Pushup 10x Strict Sit-up 20x Pushup 5x Strict Sit-up 25x Pushup...

Wednesday 10-30-13

***Important Announcement*** Beginning the week of October 27, the Tuesday and Thursday 3p class is no longer available. On Wednesday, October 30, there will be no CrossFit classes following the 1p workout, for an event with Dunkin’ Brands Group, Inc. On Saturday November 2, from 9:00 am until 12:00 pm, Reebok CrossFit ONE is hosting a Barbells for Boobs The Pink Bra Tour stop! This is a fantastic opportunity to gather the local CrossFit community here at Reebok, rally for an amazing cause, and make this event a success! There will be food vendors, Reebok retail and a silent auction—all supporting this great effort. And of course, there will be lots of fitness. The workout that day will be “Grace” (30 clean and jerks for time at 135 pounds for men and 95 pounds for women); heats start at 9:30 am, continuing every 10 minutes thereafter. Anyone interested in throwing-down is welcome join us, prescribed or scaled. Finally, to make things interesting, the Belton, TX tour stop called us out in this video to beat their effort of $23,457 raised. So, please plan to join us, and register to become a fundraiser here! — Warm Up Coach’s Choice SKILL Running WOD Each for time: 1600-meter Run –three-minute rest– 1200-meter Run –two-minute rest– 800-meter Run –one-minute rest– 400-meter Run After Bash Recover Travel WOD Each for time: 1600-meter Run –three-minute rest– 1200-meter Run –two-minute rest– 800-meter Run –one-minute rest– 400-meter Run...

Tuesday 10-29-13

***Important Announcement*** Beginning the week of October 27, the Tuesday and Thursday 3p class is no longer available. On Wednesday, October 30, there will be no CrossFit classes following the 1p workout, for an event with Dunkin’ Brands Group, Inc. On Saturday November 2, from 9:00 am until 12:00 pm, Reebok CrossFit ONE is hosting a Barbells for Boobs The Pink Bra Tour stop! This is a fantastic opportunity to gather the local CrossFit community here at Reebok, rally for an amazing cause, and make this event a success! There will be food vendors, Reebok retail and a silent auction—all supporting this great effort. And of course, there will be lots of fitness. The workout that day will be “Grace” (30 clean and jerks for time at 135 pounds for men and 95 pounds for women); heats start at 9:30 am, continuing every 10 minutes thereafter. Anyone interested in throwing-down is welcome join us, prescribed or scaled. Finally, to make things interesting, the Belton, TX tour stop called us out in this video to beat their effort of $23,457 raised. So, please plan to join us, and register to become a fundraiser here! — Warm Up Coach’s Choice SKILL Kettlebell Snatch WOD In teams of three, for time: 210-meter Row (each) 21x Single-arm Kettlebell Snatch, Left @ 55/35-lbs. (each) 21x Single-arm Kettlebell Snatch, Right @ 55/35-lbs. (each) 21x Pull-up (each) 150-meter Row (each) 15x Single-arm Kettlebell Snatch, Left @ 55/35-lbs. (each) 15x Single-arm Kettlebell Snatch, Right @ 55/35-lbs. (each) 15x Pull-up (each) 90-meter Row (each) 9x Single-arm Kettlebell Snatch, Left @ 55/35-lbs. (each) 9x Single-arm Kettlebell Snatch, Right @...

Monday 10-28-13

On Saturday November 2, from 9:00 am until 12:00 pm, Reebok CrossFit ONE is hosting a Barbells for Boobs The Pink Bra Tour stop! This is a fantastic opportunity to gather the local CrossFit community here at Reebok, rally for an amazing cause, and make this event a success! There will be food vendors, Reebok retail and a silent auction—all supporting this great effort. And of course, there will be lots of fitness. The workout that day will be “Grace” (30 clean and jerks for time at 135 pounds for men and 95 pounds for women); heats start at 9:30 am, continuing every 10 minutes thereafter. Anyone interested in throwing-down is welcome join us, prescribed or scaled. Finally, to make things interesting, the Belton, TX tour stop called us out in this video to beat their effort of $23,457 raised. So, please plan to join us, and register to become a fundraiser here! — Warm Up Basic Barbell SKILL Rope Climb WOD For time: 50x Back Squat @ 95/65-lbs. 5x Rope Climb, 15 feet 40x Back Squat @ 115/75-lbs. 4x Rope Climb, 15 feet 30x Back Squat @ 135/95-lbs. 3x Rope Climb, 15 feet 20x Back Squat @ 155/105-lbs. 2x Rope Climb, 15 feet 10x Back Squat @ 175/115-lbs. 1x Rope Climb, 15 feet After Bash Hip and Shoulder Mobility Travel WOD For time: 50x Squat 15x Pull (i.e., Row, Pull-down, Pull-up, etc.) 40x Squat 4x Pull (i.e., Row, Pull-down, Pull-up, etc.) 30x Squat 3x Pull (i.e., Row, Pull-down, Pull-up, etc.) 20x Squat 2x Pull (i.e., Row, Pull-down, Pull-up, etc.) 10x Squat 1x Pull (i.e., Row, Pull-down, Pull-up, etc.)...