Wednesday 11-5-14

Wednesday 11-5-14

Warm Up: Snatch Specific Warm Up Skill: EMOTM for 10 Minutes: 3 Touch and Go Power Snatch’s – Building WOD: Set a 5 Minute Clock: 15 Power Snatchs (185/125) AMRAP cals on rower in remainder of time After Bash: 10 Minutes of mandatory stretching One Nation: 2 x 1K row – 1:1 Work:Rest Travel WOD: Set a 5 Minute Clock: 15 DB Snatches each arm AMRAP Squats in the remainder of the time...
Tuesday 11-4-14

Tuesday 11-4-14

Warm Up: Dynamics & Agility Drills Skill: Strict Handstand Push Ups WOD: 5 Rounds for Time: Run 400m 15 Strict Handstand Push Ups After Bash: Tabatta Double Unders One Nation: Pull a heavy triple deadlift Travel WOD: 5 Rounds: Run 400 Meters 15 HSPU...
Monday 11-3-14

Monday 11-3-14

Warm Up: CrossFit Warm Up *Strict Movements* Skill: Squat Cleans / Ring Dips WOD: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips After Bash: 25 Minute Cap on Elizabeth: Once done with her, take the remaining time to find a 4 Rep Max Squat Clean One Nation: 2:00 Min Max Legless Rope Climbs Travel WOD: 21-15-9 reps of: Dumbbell Cleans Push Ups...
Sponsors at the Reebok CrossFit ONE Training Grounds

Sponsors at the Reebok CrossFit ONE Training Grounds

We have a bunch of world class sponsors that are going to take care of the Games bound Athletes this month! Here is a list and and a link to what they provide!! Super Excited to see all these athletes train and prepare this month! Muscle Pharm Pure Pharma Steve’s Paleo Goods Paleo Power Meals Kill Cliff Perfect Bar Norma Tech Fuel for Fire NutriForce Reebok #TrainingGrounds Our goal is simple, provide athletes the opportunity to train with one another and have a healthy, competitive and progressive environment to be in, with out burden! “It is not what you do, it is how you do it and who you do it with” – Reebok CrossFit ONE Training Grounds Share...
Wednesday 3-26-14

Wednesday 3-26-14

***Bring your family and friends to RCF1 this FRIDAY, MARCH 28TH, 2014! Our 4:30 class is moving to 5pm and there will be food, refreshments, and activities! Kids welcome!!! Warm Up Coach’s Choice Skill: Handstand Push Up WOD: Up Ladder 14 Power Clean (155, 105) Handstand Push Up Workout starts with 2 Power Cleans then 2 Handstand Push Ups, 4, 4, 6, 6, and so on for 14 minutes After Bash: Spend 10 minutes working through a static stretch series for your hips, hamstrings, and shoulders ONE Nation Competitors: Same as Class – including after bash Travel WOD: Up Ladder 14 Broad Jump Handstand Push Up Workout starts with 2 Broad Jumps then 2 Handstand Push Ups, then 4 and 4, 6 and 6, so on for 14 minutes Tweet...