Posts made in March, 2013

Wednesday 3-27-13

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Warm Up Volume Training Every Minute on the Minute for 15 Minutes 5 Back Squats (Heavy)  SKILL Clean and Jerk  WOD Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps  After Bash 10 Minutes of Mobility ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up: Tabata Run – focus on running mechanics, not meant for max speed or distance Hip/Ankle mobility WOD: 10 minutes to establish a 1RM Front Squat Rest 5 minutes 4 Rounds: 1 min AMRAP: Front Squats at 75% 1RM 1 min AMRAP: Ring Row Post Load and Reps After Party:...

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The Open at Southie!

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The Open at Southie!

  Sat 3/30 Site: CrossFit Southie Time: 8-10am. Cap: 300 Sign Up: Google Doc on Website. Heats will be created based on gender. Website: crossfitsouthie.com Facebook: www.facebook.com/crossfitsouthie...

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Tuesday 3-26-13

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Warm Up Volume Training Every Minute on the Minute for 15 Minutes 5 Strict Pull Ups  SKILL Monkey Bar work WOD 4 Rounds for Time: 20Toes to Bar Row 300m 50 M Plate Push  After Bash Bench Press Accumulate 60 reps at body weight ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————    Travel WOD 4 Rounds for Time: 20Toes to Bar (if no bar is available do V-Ups) Row 300m 50 M Bear...

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New On Ramp Starts in Two Weeks!!

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Hello Reebok Employees!!! Summer is around the corner, join us for our April On Ramp class starting Monday April 8th! On Ramp meets every Monday, Wednesday and Friday at 7:30am, 12:00 noon and every Monday, Wednesday and Thursday at 4:45pm. Please be a part of our Reebok CrossFit ONE family! Click Here to sign up Questions, comments or concerns please email:...

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Monday 3-25-13

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Warm Up Volume Training EMOTM (Every Minute on the Minute) for 15 Minutes 20 Second Ring Hold  SKILL Barbell Complex WOD Complete as many rounds as possible in 12 minutes of: 75/45 pound Shoulder Press, 4 reps 75/45 pound Sumo Dead-Lift High-Pull, 8 reps 75/45 pound Front Squat, 12 reps  After Bash 10 Minutes of mobility ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance:   Warm Up: Spealler Warm Up Skill: Power Clean WOD: 10×2 Power Clean on every 45 sec - Rest 5 minutes Row 2k for time Post time and load After...

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