Tuesday 3/21/17

Tuesday 3/21/17

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 CLOSING THE OPEN! Thursday night! Join us in watching the final open announcement! WOD & Beers to follow! WARM-UP: Coaches Choice WOD: 5 rounds for time: 50 yard plate push 12 burpees 25 yard overhead walking lunge 45/25 **James Hobart Special SCALING: Decrease loading on the OH walking lunge Scale the burpee reps to maintain intensity in the workout AFTER BASH: 3×10 bent over rows with the plate they are using for the workout **superset with 5-10 strict pull-ups or 2-3 strict muscle ups after each...
Monday 3/20/17

Monday 3/20/17

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: Complete 21 minutes EMOM of: 0-7 minutes=2 hang power snatch 7-14 minutes=2 power snatch 14-21 minutes=1 squat snatch + 2 OHS SCALING: Loading and Volume AFTER BASH:...
Sunday 3/19/17

Sunday 3/19/17

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...
Saturday 3/18/17

Saturday 3/18/17

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 3/17/17

Friday 3/17/17

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: The Movements WOD: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups After Bash:...
Thursday 3/16/17

Thursday 3/16/17

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: 21-15-9 DB Squat Clean 50/35 Burpee SCALING: Loading on the DB/ROM for injury AFTER BASH: 10 minute EMOM: Evens: Upper Body Gymnastics Press (5 reps) **weakness work Odds: 25 Double Unders OR 10-15 Triple...