Thursday 5-1-14

Thursday 5-1-14

Warm Up Indian Runs – With Medballs Russian Twists – With Medballs Junk Yard Dog Skill: Kipping Toes to Bar WOD: 4 Rounds For Time: 15 Toes to Bar 25 Wall Ball (20/14) Shuttle Sprint (20m-40m-60m) ONE Nation Competitors: Team Training After Bash: As A Class – 50 Virtuous Air Squats Travel WOD: 4 Rounds For Time: 15 V-Ups or Lemon Squeezers 25 Dumbbell Thrusters Shuttle Sprint (20-40-60)  Tweet...
Wednesday 4-30-14

Wednesday 4-30-14

Warm Up Running Dynamics  Skill: Pull Ups / Kettlebell Swing Strategy WOD: “Helen” 3 Rounds For Time: 400m Run 21 Kettlebell Swings (53, 35) 12 Pull Ups ONE Nation Competitors: TBD After Bash: 20 V-Ups into Supermans  Travel WOD: 3 Rounds For Time: 400m Run 21 Dumbbell Swings 12 Seated Rows   Tweet...

Tuesday 4-29-14

  Warm Up For Quality: Tabata Squats Tabata Push Ups Skill: Bar Muscle Ups / Dumbbell Burpee Over the Box WOD: Alternating back and forth with a partner: 4 Min Power Clean x 3 Reps (185/115) 4 Min Dumbbell Burpee Over the Box (40’s/20’s) 4 Min Bar Muscle Ups x 3 Reps or (Chest to Bar Pull Ups x 6 Reps for CTB) 3 Min of all 3 Movements 2 Min of all 3 Movements After Bash: 50 Hip Extensions ONE Nation Competitors: Team Training Travel WOD: 4 Min Dumbbell Power Clean x 3 Reps 4 Min Dumbbell Burpee Over an Object4 Min Dumbbell Rows3 Min of all 3 Movements 2 Min of all 3 Movements Tweet...
Monday 4-28-14

Monday 4-28-14

  ATTENTION RCF1: Today we will be having OPEN GYM from 8:00 AM to 5:00 PM!   Tweet...
Sunday 4-27-14

Sunday 4-27-14

**Reebok CrossFit ONE is closed this weekend due to the CrossFit Powerlifting Specialty Seminar* Rest Day  ...