Thursday 3/23/17

Thursday 3/23/17

WOD:
3x250m row with 20 seconds rest in between each 250 effort
–rest 3 minutes–
3x250m row w/20 seconds rest
–rest 3 minutes–
3x250m row

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Wednesday 3/22/17

Wednesday 3/22/17

WOD:
Partner Workout:
Complete the following for time:
300 Double unders
6 legless rope climbs
200 GHD Situps
6 legless rope climbs
100 Front squats 135/95
6 legless rope climbs
**Split reps however you choose

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Tuesday 3/21/17

Tuesday 3/21/17

WOD:
5 rounds for time:
50 yard plate push (ONE Nation, split the turf in half to get more people going at one time)
12 burpees
25 yard overhead walking lunge 45/25
**James Hobart Special

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Monday 3/20/17

Monday 3/20/17

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

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Sunday 3/19/17

Sunday 3/19/17

***Reebok CrossFit ONE is closed ***

Active Recovery – Bike, Run, Swim or Row for 30 minutes

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Friday 3/17/17

Friday 3/17/17

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

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Wednesday 3/15/17

Wednesday 3/15/17

WOD:

5×2-minute rounds
15 KBS 70/53
15 box jumps
remaining time max calorie row
*rest 2 minutes in between rounds

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Sunday 3/12/17

Sunday 3/12/17

***Reebok CrossFit ONE is closed ***

Active Recovery – Bike, Run, Swim or Row for 30 minutes

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Friday 2/10/17

Friday 2/10/17

WOD:
Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

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