Friday 12/9/16

Friday 12/9/16

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 Announcement- We will be cleaning out the lost and found cubby! Please remove anything that might be yours! Holiday Schedule- 19th regular schedule, 20th & 21st 6:30, 12:00, and 4:30, 22nd 6:30 & 12:00 Warm Up: Coaches Choice WOD: 5 ROUNDS FOR TIME: 2:00 intervals sled push (100 yards + (90lbs/60lbs) max DB/KB snatches (70,50) 2:00 rest After Bash: Empty Sled Push...
Thursday 12/8/16

Thursday 12/8/16

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 Announcement- We will be cleaning out the lost and found cubby! Please remove anything that might be yours! Holiday Schedule- 19th regular schedule, 20th & 21st 6:30, 12:00, and 4:30, 22nd 6:30 & 12:00 Warm Up: GHD Warm Up WOD: “Strict press biathlon” 21-18-15 Strict press (115/80) 400M run after each round *200M penalty run for dropping bar After Bash: 10×3 weighted...
Wednesday 12/7/16

Wednesday 12/7/16

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 Announcement- We will be cleaning out the lost and found cubby! Please remove anything that might be yours! Holiday Schedule- 19th regular schedule, 20th & 21st 6:30, 12:00, and 4:30, 22nd 6:30 & 12:00 Warm Up: CrossFit Warm Up WOD: 5 RFT 20 pull-ups 10 OHS @155/105 After Bash: Partner Shoulder...
Tuesday 12/6/12

Tuesday 12/6/12

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 Announcement- We will be cleaning out the lost and found cubby! Please remove anything that might be yours! Holiday Schedule- 19th regular schedule, 20th & 21st 6:30, 12:00, and 4:30, 22nd 6:30 & 12:00 Warm Up: Teams of 2 3 rounds 5 cals + 5 double unders Each athlete must complete 3 rounds Tag hands between each round WOD: Teams of 2 (you go I go) 2 rounds 20 cal row 50 double unders x3 After Bash: Calf...
Monday 12/5/16

Monday 12/5/16

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 Announcement- We will be cleaning out the lost and found cubby! Please remove anything that might be yours! Warm Up: Coaches Choice WOD: 2014 Regional Event 21-15-9-6-3 Strict HSPU Front Squat (195/125) Bar facing burpee After Bash:...
Sunday 12/4/16

Sunday 12/4/16

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 12/3/16

Saturday 12/3/16

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 12/2/16

Friday 12/2/16

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: Rolling Warm Up WOD: Reference 12/04/2015 “#seeyalata” 30 Chest to bar pull ups 30 Box jump over (30″/24″) 30 Back squats (135/95) 30 Cal assault bike After Bash: Drink a Miller...
Thursday 12/1/16

Thursday 12/1/16

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: Teams of 5/ 1:00 Minute Stations 500 calorie ski erg Static holds: 45 seconds/ 15 second rest Bottom of the squat Plank Hold Hollow Hold HS Hold After Bash: 2:00 minute Couch...
Wednesday 11/30/15

Wednesday 11/30/15

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: Clean drops & Drop cleans WOD: EMOMx10 2 Front Squats (heavy) After Bash: Max FS with empty barbell in...