Wednesday 7-1-15

Wednesday 7-1-15

Warm Up: Static Hold Warm Up Skill: Chest to Bar Pull Ups WOD: Complete as many rounds as possible in 15 minutes of: 10 chest-to-bar pull-ups 10 handstand push-ups 20 hip extensions Courtesy of CrossFIt.com After Bash: Accumulate 20 Bridges ONE Nation Competitors:...
Tuesday 6-30-15

Tuesday 6-30-15

  Warm Up: Squat Therapy Skill: Back Squat WOD: 3 x10 Back Squat After Bash: Teams of 3: 50 Cals Bike, 75 Cals Row – 1:2 Work – Rest. GO.HARD. ONE Nation Competitors: 5 Rounds NFT: 10 Second Hip Extension Hold into 10 Perfect Hip Extensions Rest as...
Monday 6-29-15

Monday 6-29-15

  Warm Up: Coaches Choice Skill: Movement Scaling / Set Up WOD: For Time: 60 Overhead Walking Lunge Steps (45/25) 50 Pistols, alternating 40 Ring Dips 30 Snatches (115/75) 200m Plate Push (45/25) After Bash: On the Minute x 10: Snatch Feel good? Keep going for a...
Saturday 6-27-15

Saturday 6-27-15

Reebok CrossFit ONE is CLOSED Active Recovery – Run, Bike, Row or Swim for 20 Minutes