WODs

WOD, Workout of the Day.

Thursday 4-10-14

Posted by on Apr 9, 2014 in WODs | 2 comments

Thursday 4-10-14

WOD:

Team Murph
1 Mile Run (alt every 400)
300 Squats
200 Pushups
100 Pullups
1 Mile Run (alt every 400)

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Wednesday 4-9-14

Posted by on Apr 8, 2014 in WODs | 8 comments

Wednesday 4-9-14

WOD:

Push Press
5-5-5-5-5

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Tuesday 4-8-14

Posted by on Apr 7, 2014 in WODs | 2 comments

Tuesday 4-8-14

WOD:

3 Rounds For Time:
15 Hang Power Snatch (95,65)
15 Burpees

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Monday 4-7-14

Posted by on Apr 6, 2014 in WODs | 6 comments

Monday 4-7-14

***NOTE: All WODS are at the track today. ON RAMP classes will be held at the gym

WOD:

4 Rounds For Time:
Run 400 meters
50 Squats

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Sunday 4-6-14

Posted by on Apr 5, 2014 in WODs | 4 comments

Sunday 4-6-14

**Reebok CrossFit ONE is closed this weekend due to a Weightlifting Specialty Course Seminar**

Rest Day – Perform one random act of kindness

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Saturday 4-5-14

Posted by on Apr 4, 2014 in WODs | 4 comments

Saturday 4-5-14

**Reebok CrossFit ONE is closed this weekend due to a Weightlifting Specialty Course Seminar**

Active Recovery – Run, Bike or Swim for 20 mins; stretch for 20 mins

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Friday 4-4-14

Posted by on Apr 3, 2014 in WODs | 9 comments

Friday 4-4-14

WOD:

4 Rounds For Time:
10 Second L-Sit,
20 Toes to Bar
30 Abmat Sit-Ups
40 Hip Extensions

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Thursday 4-3-14

Posted by on Apr 2, 2014 in WODs | 4 comments

Thursday 4-3-14

WOD:

On The Minute x 14
Odd – 3-5 Power Snatch
Even – 12 Box Jump (24,20)

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Wednesday 4-2-14

Posted by on Apr 1, 2014 in WODs | 10 comments

Wednesday 4-2-14

WOD:

In Teams of 2, For time:
400m Sprint (100m alternating)
200 Kettle Bell Swing (53,35)
100 Burpees
200 Wall Balls (20,14)
400m Sprint (100m alternating)

*One athlete works at a time, reps are completed as a team. The work must be completed in order but can be partitioned by team at own discretion. There are no minimum work requirements.

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Tuesday 4-1-14

Posted by on Mar 31, 2014 in WODs | 6 comments

Tuesday 4-1-14

WOD:

21-15-9
Back Squat (205,145)
Ring Dip

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