Monday 4-21-14

Monday 4-21-14

*NOTE: There is NO MW-WOD today. Class will resume on Wednesday! Warm Up Coach’s Choice Skill: Team Strategy WOD: Event ONE from the Spring Cup: In Teams of 4: A. One Male, One Female B. One Male, One Female For time: A. 100 Wall Balls (20/14) B. 100 Power Snatches (95/65) A. 100 Shoulder to Overhead (95/65) B. 100 Burpees Over Bar Cap: 18 Minutes After Bash: Foam Roll Lower Back ONE Nation Competitors: Four Rounds for Time 100m Run 2 Rope Climbs Travel WOD: As Many Rounds as Possible in 12 Minutes: 10 Good Mornings 10 Air Squats 10 Push Ups Tweet...
Sunday 4-20-14

Sunday 4-20-14

  Box Closed Rest Day – Venture to somewhere you don’t usually go, make a friend.   Tweet Share              ...
Saturday 4-19-14

Saturday 4-19-14

  **Reebok CrossFit ONE is closed this weekend due to the CrossFit Rowing Specialty Seminar* Active Recovery – Run, Bike or Swim for 20 mins; stretch for 20 mins   Tweet Share...
Friday 4-18-14

Friday 4-18-14

Warm Up Coach’s Choice Skill: Workout strategy WOD: In Teams of 3: Move until 200 reps are complete of each movement: Front Squats (95/65) Push press (95/65) Row 200m (as time keeper for other movements) *If barbell touches the ground.. everyone must stop and complete 10 burpees. Bar can be held in the back rack. After Bash: Reps to be completed throughout the week for accumulative time: 50 Pull-Ups ONE Nation Competitors: 100 1 Arm Dumbbell Snatch Time Cap: 10 Minutes Travel WOD: :20 on :10 off Jumping lunges Burpees Handstand hold w/ wall Air Squats Tweet...
Thursday 4-17-14

Thursday 4-17-14

Warm Up Jump Rope Skill: Farmer’s Carry WOD: As Many Rounds As Possible in 12 Minutes of: 50 double under 100m Farmer’s Carry (70/53) After Bash: Reps to be completed throughout the week for accumulative time: 75 Barbell Strict Press ONE Nation Competitors: Work Up to  a Heavy Triple Overhead Squat (From the Ground) Time Cap: 7 Minutes Travel WOD: Find 2 heavy objects As Many Round as Possible in 12 Minutes of: 10 Front Rack Lunges w/ Object 25 Tuck Jumps 1:00 Farmers Hold Tweet...