Saturday 5-16-15

Saturday 5-16-15

**Reebok CrossFit ONE is closed this weekend due to a Level 2 CrossFit Seminar** Active Recovery – Run, Bike or Swim for 20 mins; Stretch for 20 mins Tune in to the 2015 Reebok CrossFit Regionals...
Friday 5-15-15

Friday 5-15-15

Warm Up: CrossFit Warm-Up OR Begin class with the After Bash Skill: Sumo Deadlift High Pull WOD: AMRAP 12:00 15 Sumo Deadlift High Pull, 115/75 15 Box Jumps, 24/20 15 Sit-ups After Bash: Tabata Assault Bike ONE Nation Competitors: Sumo Deadlift High Pull –...
Thursday 5-14-15

Thursday 5-14-15

Warm Up: Dynamic Warm Up -Hinshaw Running Drills Skill: Lunges WOD: For Time: In Teams of 2 – 6 Rounds: 100m Walking Lunge 300m Run *You go I go style. Partner 1 completes a full round while Partner 2 rests – vice versa. After Bash: Tabata Pull Ups ONE...
Wednesday 5-13-15

Wednesday 5-13-15

Warm Up: Barbell Warm Up Skill: Review Barbell Movements WOD: Every Minute on the Minute for 15:00: 3 Deadlifts 2 Hang Power Clean 1 Jerk After Bash: Stretch ONE Nation Competitors: Accumulate 75 GHD Sit-ups Travel WOD: 2 Rounds For time: 30 Dumbbell Deadlifts 20...
Tuesday 5-12-15

Tuesday 5-12-15

Warm Up: Squat Therapy Skill: Barbell Transition to Back Rack WOD: For Time: 21-15-9 Back Squat 185/125 Burpee over Barbell After Bash: Push-up Challenge: max reps in 2:00 (or challenge of choice) ONE Nation Competitors: From the floor – Back Squat –...
Monday 5-11-15

Monday 5-11-15

Warm Up: Coaches Choice Skill: Power Snatch, heavy double WOD: Regional WOD 1 “Randy” 75 Snatches for time, 75/55# After Bash: Max effort 400m (TrueForm) ONE Nation Competitors: 800m True Form Run Travel WOD: For Time: 75 Alternating Dumbbell...