Saturday 4/1/17

Saturday 4/1/17

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email:Info@reebokcrossfitone.com ***Reebok CrossFit ONE is closed *** Active Recovery – Bike, Run, Swim or Row for 30...
Friday 3/31/2017

Friday 3/31/2017

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email:Info@reebokcrossfitone.com WARM-UP: EMOM: 12 mins Even: 7/10 Calories, Bike (or Ski Erg if no bike available) Odd: 5 Strict toes-to-bar (*candlesticks if unable to hang from bar) WOD: “Nicolas Cage” 4RFT: 12 Front Rack Lunges (135/95) 12 Lateral Burpee Over-the-Bar AFTER BASH: Clean Up Recover &...
Thursday 3/30/17

Thursday 3/30/17

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email:Info@reebokcrossfitone.com WARM-UP: Coaches Choice WOD: Partnered: Running Clock AMRAP 5:00 P1. 50ft Handstand Walk (or :30 of attempts/practice) P2. D-Ball Hold (150/100) **hold on waist *Scored by distance traveled **Scored by distance traveled ***Athlete HSW must run back to partner AMRAP 5:00 P1. 6 D-Ball OTS (150/100) P2. L-Sit Hold *D-Ball OTS is timekeeper *Scored by rounds and reps of D-Ball OTS AMRAP 5:00 Max Distance D-Ball Carry (150/100) **carry on waist Share the work *Scored by distance traveled **Athlete not working walks with partner AFTER BASH: Run 1...
Wednesday 3/29/17

Wednesday 3/29/17

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email:Info@reebokcrossfitone.com Warm Up: Movement Specifics WOD: For Time: Run 400m 90 Hip Extensions 60 Wall Balls 30 Pull-Ups Run 400m 15 Squat Cleans (205/155) Run 400m After Bash: Optional: 25 Back Extension + 25 Abmat Sit-Ups...
Tuesday 3/28/17

Tuesday 3/28/17

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email:Info@reebokcrossfitone.com WARM-UP: 1K Row Barbell Complex/Push Jerk Loading Box Jump Dynamics WOD: 6RFT: 250m Row 12 Box Jumps (24″/20″) 5 Push Jerk (205/155) Rest 2:00 *Record the time of each round & total time to complete AFTER BASH: Recover & Group...