Friday 6-13-14



***We are inviting all individual qualifying athletes to Reebok CrossFit ONE to train in a highly competitive setting in preparation for the 2014 Reebok CrossFit Games.

We believe training with athletes who are as good as you, if not better, will push your limits and expand the margins of your experience. In addition to the physical and mental challenge, this is an unrivaled opportunity to train with the fittest athletes in the world. That is the purpose of the Training Grounds. Read More 

Warm Up:

Wake UP the brain!!!
3 Minutes of Muscle-Up Transitions:


10 Minutes to Build:
Heavy Triple Thruster


“RCF1 Benchmark”
4 Rounds For Time:
18 Calorie Row
9 Thruster (145/100)
5 Muscle-Ups

ONE Nation Competitors:

4 Rounds For Quality & Load:
8 Good Mornings
10-15 GHD Sit-Ups

After Bash:

Log Your Score – IT’S A BENCHMARK, PEOPLE!!!!

Travel WOD:

“RCF1 Benchmark”
18 Calorie Row
9 Dumbbell Thrusters (45/70)
5 Bar Muscle-Ups
(Sub for 5 strict Chest to Bar Pull-Ups & 10 Push Ups if no pull-up bar)




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