Saturday 4-26-14

Saturday 4-26-14

**Reebok CrossFit ONE is closed this weekend due to the CrossFit Powerlifting Specialty Seminar* Active Recovery – Run, Bike or Swim for 20 mins; stretch for 20 mins  ...
Friday 4-25-14

Friday 4-25-14

Warm Up Coach’s Choice Skill: Technique in Each Movement WOD: “Filthy Fifty” 50 Box jumps (20″) 50 Jumping pull-ups 50 Kettlebell Swings (35) 50 Walking lunges 50 Back  Extensions 50 Push Press (45) 50 Back ext 50 Wall Balls (20/14) 50 Burpees...

Thursday 4-24-14

Warm Up Hip Mobility Skill: Squat Series WOD: Work Up To A Heavy: Overhead Squat Front squat Back squat 10:00 Each Station *Weight Can Not Be Removed After Bash: 100 Partner Med Ball Toss Sit-Ups ONE Nation Competitors: Team Training Travel WOD: *Find the heaviest odd...
Wednesday 4-23-14

Wednesday 4-23-14

Warm Up Forwards and Backwards Running Drills Skill: Broad Jump WOD: As Many Rounds as Possible in 16 Minutes of: 5 Broad jump (7’/6′) 200m Backwards Run 15 Pull-Ups After Bash: Quad Mobility with Lacrosse Ball ONE Nation Competitors: For Time: 30 Bench...
Tuesday 4-22-14

Tuesday 4-22-14

Warm Up Lateral movement Skill: Timed shuttle sprint 5-10-5 WOD: 3 Rounds For Time: 9 Hang Power Cleans (165/115) 6 Front Squat (165/115) Pro Shuttle (5-10-15) After Bash: “Bring Sally Up” Air Squats  ONE Nation Competitors: Team Training Travel WOD: 3...