Travel WODs Reebok CrossFit one

Tuesday 6-2-15Warm Up: Squat Therapy Skill: Front Squat WOD: 3 Rounds For Time: 12 Front Squats (from ground) 185/120 10 Pull-Ups After Bash: 5 Rounds NFT: 5 Strict Toes to Bar 5 Strict Handstand Push Up ONE Nation Competitors: Everything Unbroken in WOD Travel WOD: 3 Rounds For... Warm Up: Coaches Choice Skill: Sumo Deadlift High Pull WOD: For Time: 1k Row then 5 Rounds 12 Push Press (115/75) 12 Sumo Deadlift High Pull After Bash: 400 M time trial ONE Nation Competitors: Accumulate 15 MU – Ring or Bar (whichever is weaker of the two)... **Reebok CrossFit ONE is closed this weekend due to a Level 1 CrossFit Seminar** Rest Day is a Sun-day!!! **Reebok CrossFit ONE is closed this weekend due to a Level 1 CrossFit Seminar** Active Recovery – Run, Bike or Swim for 20 mins; Stretch for 20 mins Warm Up: Knockout Skill: Kettlebell Swing WOD: Death by Kettlebell Swing, 53/35 After Bash: Sled push relays *light weight = GO ONE Nation Competitors: 70/53 Travel WOD: Death by Dumbbell Kettlebell... Warm Up: Squat Therapy Skill: Heavy Squat Day – Review Overhead Squat/Front Squat WOD: Squat Mash-Up EMOM until failure 1.Friday 5-29-15 Overhead Squat Start with empty barbell and increase weight 10# till failure 2. Front Squat Squat Start with ending OHS weight and increase... Warm Up: Crossfit Warm-Up Skill: Push Press / Scaling Pull Up WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Push Press, 135/95 1-2-3-4-5-6-7-8-9-10 Strict Pull-Up After Bash: Max Double Unders in 2:00 Minutes ONE Nation Competitors: Same as Class Travel WOD: For Time:...Thursday 5-28-15 Warm Up: Assault Bike/Dynamic Warm Up Skill: Box Jumps WOD: For time: 50 Assault Bike Cals 100 Box Jumps *30 Burpees After Bash: Plate Pinch wars! ONE Nation Competitors: *50 Burpees Travel WOD: For Time: 50 Calorie Bike/Row or 800m Run 100 Jumps Over Object 30... Reebok CrossFit ONE is closed Memorial Day – Today we remember the people who died while serving in the country’s armed... Box Closed –Tune in to the 2015 Reebok CrossFit Regionals here OR come see Austin, Kelley, and Jenn represent Reebok CF ONE! Rest Day!!

Monday 6-1-15 Sunday 5-24-15 Wednesday 5-27-15 Tuesday 5-26-15


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