Friday 7-3-15

Friday 7-3-15

Reebok CrossFit ONE is CLOSED due to the Holiday Weekend! Travel WOD: 6x400m Run 3 Min Rest *Record Splits. Stay within 5 seconds of first run. Rest 3 Min For Time: 50 Dumbbell Strict Press
Thursday 7-2-15

Thursday 7-2-15

RCF1 Announcement: Tomorrow (7/2) the last class is at 4:00PM. 4:45 On Ramp will be moving to 4:00PM as well! Warm Up: Warm Up Game Skill: Kettlebell Swing WOD: “Diddy” 800m Run 50 Kettlebell Swings (53/35) 400m Run 40 Goblet Squats 200m Run w/Kettlebell...
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...