Wednesday 2/15/17

Wednesday 2/15/17

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: Hollow body and hamstring openers WOD: For time: 18-30-42 Toes-to-bar Hand release push-up Athletes will complete 18 toes-to-bar and 18 Hand release push-ups then, 30 toes-to-bar and 30 hand release push-ups, then 42 toes-to-bar and 42 hand release push-ups. SCALING: Toes-to-bar // Reps, height of toes, GHD sit-ups, Medicine ball sit-ups Hand release push-up // Reps, regular push-up, banded push-up, push-ups to a box AFTER BASH: 2-2-2 Bench...
Tuesday 2/14/17

Tuesday 2/14/17

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: Star Wars Dodge Ball WOD: Death by 3’s: Medicine ball clean 20/14 Rest 1:00 Death by 2s: Wall ball shots 20/14 The ladder(s) work as follows; from 0:00-1:00 athletes will complete 3 medicine ball cleans and rest the remainder of the minute. From 1:00-2:00 athletes will complete 6 medicine ball cleans and rest the remainder of the minute. This sequenced will be followed until the athlete can no longer complete the required repetitions within the minute. They will then rest 1:00 and start the wall ball ladder, this time increasing by twos. SCALING: Medicine ball clean // Load, repetitions, single arm DB clean, DB front squat Wall ball // Load, jump squats, goblet lunges AFTER BASH: Recover! Related Content: The medicine ball clean Wall ball...
Monday 2/13/17

Monday 2/13/17

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: Calf & ankle mobility Power snatch- Focus to finish second pull WOD: For time: 50-40-30-20-10-20-30-40-50 Double under 5-4-3-2-1-2-3-4-5 Power snatch 125/185 Scaling: Double Unders- Reps/Single unders/Ski erg/Bike/Sled Push Power Snatch- Load/Dumbbells/Power or hang clean After Bash: Build to a heavy touch-and-go double power...
Sunday 2/12/17

Sunday 2/12/17

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 2/11/17

Saturday 2/11/17

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 2/10/17

Friday 2/10/17

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 *February 13th Paleo Power Meals will be visiting RCF1 for a tasting during the 11am-2pm! *Please sign up for the 2017 CrossFit Open & support the community we love so much! Warm Up: Thruster Review WOD: “Marco” 3 Rounds for Time: 21 Pull-ups 15 Handstand Push-ups 9 Thruster 135/95 After Bash: Record...