Saturday 11-1-14

Saturday 11-1-14

**Reebok CrossFit ONE is closed this weekend due to the CrossFit Level Two Certificate Course From Craig Kenney: Throughout my life I have met many people. None quite like my brother Mark. Mark was someone that was… himself, always. Mark was hard working, dedicated, and strong willed. He was not afraid to tell you how he really felt. If there was something he wanted- a new jet ski, car–he saved, job—he would work for it, a PR 460 bench–he would work for it. Whatever it took. Mark was a type 1 diabetic. This was something he battled with most of his adolescent life into adulthood.  Please help raise awareness by doing this workout and donate if possible to find a cure HERE.— http://jdrf.org This workout was created in his honor! Please give everything you have the way Mark did every set, every rep. Never let up! WOD: “Mark 35” 7 Rounds For Time: 5 Bench (225/135) 5 Cleans (225/135) 35 Double unders *25 Minute Cap Mark Kenney 11/1/83-11/26/06...
Friday 10-31-14

Friday 10-31-14

***Last day of class on the basketball court! BOO. Happy Halloween!!! Warm Up: CrossFit Halloween inspired games – Put your game face on and get ready to have some fun with your fellow employees Skill: Have the best costume EVER WOD: For those of you looking for a little more fitness – Accumulate 500 reps however you would like for time of: Push-ups Sit-ups Air Squats Lunges Barbell Good Mornings After Bash: Eat candy Travel WOD: Accumulate 500 reps however you would like for time of: Push-ups Sit-ups Air Squats Lunges Dumbbell Good Mornings Tweet Share...
Thursday 10-30-14

Thursday 10-30-14

  ***Classes will be ON THE BASKETBALL COURT this week for THE FALL FACE OFF!!! Warm Up: Coaches Choice Skill: WOD Set Up WOD: For Time: 100 Box Jump Overs 100 Overhead Squat (75/55) 100 Pull-ups 100 Shoulder to Overhead (75/55) 100 Burpees *10 burpee penalty for dropping the bar. Bar must be handed off from hang position. After Bash: Recover ONE Nation Competitors: Do Class As hard a possible – if you want more Do 40 Squat Therapy reps Move closer to wall every 10 reps Travel WOD: For Time: 50 Tuck Jumps 50 One Armed Dumbbell Overhead Squat (25/arm) 50 Towel Pull-ups 50 Dumbbell Shoulder to Overhead 50 Burpees...
Wednesday 10-29-14

Wednesday 10-29-14

***Classes will be ON THE BASKETBALL COURT this week for THE FALL FACE OFF!!! Warm Up: Coaches Choice Skill: WOD Set Up & Clean WOD: As Many Rounds as Possible in 3 Minutes: Power clean + hang power clean + hang squat clean Rest 1:00 As Many Rounds as Possible in 3 Minutes: Power clean + hang power clean + hang squat clean Rest 1:00 As Many Rounds as Possible in 3 Minutes: Power clean + hang power clean + hang squat clean *All three AMRAP’s will be at different weights *One athlete works at a time *If you fail any complex, you are finished at that weight. Rx (75/135) , (95/165) , (115/185) Scaled (95/45) , (115/65) , (135/85) Masters (95/45) , (115,65) , (135/85) After Bash: Recover ONE Nation Competitors: Do Class As hard a possible – if you want more Do 40 Squat Therapy reps Move closer to wall every 10 reps Travel WOD: As Many Rounds as Possible in 3 Minutes: Dumbbell Power Clean + Dumbbell Hang Power Clean + Dumbbell Hang Squat Clean Rest 1:00 Repeat 2x...
Tuesday 10-28-14

Tuesday 10-28-14

***Classes will be ON THE BASKETBALL COURT this week for THE FALL FACE OFF!!! Warm Up: Coaches Choice Skill: Toes to Bar WOD: On a 15:00 Running Clock: 1000M row (switch at 500M) As Many Rounds as Possible in the remaining time: 5 Toes to Bar 10 Plate Ground to Overhead (45/25) *Switch after every completed round After Bash: Recover ONE Nation Competitors: Do Class As hard a possible – if you want more Do 40 Squat Therapy reps Move closer to wall every 10 reps Travel WOD: For Time: 1200m Run 50 Pike Ups 50 Dumbbell Ground to Overhead Tweet Share...