Monday 4/24/17

Monday 4/24/17

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: CrossFit Warm Up WOD: “Roaming Diane” 21-15-9 DL (225/155) 20-15-10 *Handstand Walk in Meters After Bash: Bro-Sesh: (Light weight, (20/15 at most) SS (Super Set) 3×10 Front Delt Raises 3×10 Side Delt Raises 3×10 Bent Over Reverse Flys *Use...
Sunday 4/23/17

Sunday 4/23/17

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 4/22/17

Saturday 4/22/17

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 4/21/17

Friday 4/21/17

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 Warm Up: DU Flight Simulator WOD: DB “DT” With a Twist With DB (50/35) 5 RFT 12 DL 9 Hang PC 6 Push Jerk *Every time you put the DBs down 25 DU’s After Bash: Forearm smash and...
Thursday 4/20/17

Thursday 4/20/17

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: :20 Assault Bike 10 Squat Therapy 10 Sit-Ups :30 Assault Bike 10 PVC OHS 10 Hollow Rocks :40 Assault Bike 10 Barbell OHS 15 sec GHD Sit-Up Plank WORKOUT: Complete For Time 30 OHS (95/65) 25 GHD Sit-Ups 10/8 Cal Assault Bike 20 OHS (95/65) 25 GHD Sit-Ups 20/16 Cal Assault Bike 10 OHS (95/65) 25 GHD Sit-Ups 30/24 Cal Assault Bike AFTER BASH: Barbell smash the quad + Lax Ball Glute...
Wednesday 4/19/17

Wednesday 4/19/17

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 WARM-UP: Pizza Delivery Tag WORKOUT: “Pushing Nicole” 20 Min AMRAP 400m Run ME Strict HSPU *Score is HSPUs AFTER BASH: Banded Shoulder Traction Stretch + Lax Ball Foot...
Tuesday 4/18/17

Tuesday 4/18/17

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 WARM-UP: 2 Rounds 400m Row 5 Pull Ups 10 Push Ups 15 Sit-Ups 20 GHD Hip Ext 25 PVC OHS WORKOUT: “Woof” 1k Row For Time AFTER BASH: 200m DBall Carry. Every time you drop it 8...
Monday 4/17/17

Monday 4/17/17

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: Coaches Choice WOD: 18 Min Every 1:30 Alternating Movements 0:00, 3:00, 6:00, etc: Building Power Clean T&G x2 1:30, 4:30, 7:30, etc: 5 Weighted Dips After Bash: 100 Band Pull...
Sunday 4/16/17

Sunday 4/16/17

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 ***Reebok CrossFit ONE is closed *** Active Recovery – Bike, Run, Swim or Row for 30...
Saturday 4/15/17

Saturday 4/15/17

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 ***Reebok CrossFit ONE is closed *** Active Recovery – Bike, Run, Swim or Row for 30...