Month: September 2015

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 6 Rep Deadlift @ 60%- 65%) Romanian Deadlift (RDL) (5 Rounds of 90 Sec (7.5 Mins) 4 Rep Romanian Deadlift @ 55% – 60% ) $$ Pushing P (AMRAP – Rounds and Reps) AMRAP in 15 minutes 5 Curtis P’s (95/70 lb)* 10 Toes-to-Bar *1 Curtis…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 60%- 65%) Overhead Lunges (5 Round of 90 Sec (7.5 Mins) 6 Rep Total OH Lunges (Start light new movement. Lean toward caution please us Barbell)) $$ Climb the Ladder (AMRAP – Rounds and Reps) As Many Reps As Possible…

CrossFit One World – CrossFit Snatch (10 Min E2MOM 4-5 Reps Snatch @ 50% – 60%) Snatch Grip High Pulls (4 Round of 90 Sec (6 Mins) 2 Rep @ 60% – 65%) $$ Dusted (No Measure) Every 3 Minutes for 5 Sets: 15/10 Cal Assault Bike/SkiErg/Row 10 Box Jump Overs (24″/20″) 5 Power Snatches…

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squat @ 60% – 65% (Emphasis on Position and Speed)) Romanian Deadlift (RDL) (5 Round of 90 Sec (7.5 Mins) 5 Reps @ 60% – 65%) $$ Chaos (3 Rounds for reps) AMRAP in 4 minutes for 3 Rounds: 500/400 Meter Row…

CrossFit One World – CrossFit Hang Clean (10 Min E2MOM 6 Rep Hang Clean @ 50%-60%) Clean High Pull (4 Rounds of 90 Sec (6 Mins) 2 Reps @ 70%-80% Clean) $$ Maverick (Time) For Time: 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Rep Front Squat @ 80% – 85%) $$ Petty (Time) 10 Rounds for Time: 3 Man Makers (2×40/25 lb) 2 Wall Walks with a running clock, complete 10 rounds of the prescribed work in the order written as fast as possible (“For Time“). Score…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 One Rest/ One Works Accumulate Reps For Time 50 Cal Assault 50 Toes to bar 50 Back Squats 95/135 50 Overhead Squat 65/95 50 Back Squat 95/135 50 Toes to Bar 50 Cal Assault Bike Break Rep However you desire.

CrossFit One World – CrossFit Power Snatch (10 Min E2MOM 4 Rep Power Snatch @ 75% – 80%) $$ Cindy Track Star (AMRAP – Rounds and Reps) AMRAP in 20 minutes: 200m Run 2 Rounds of Cindy * 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 4 Rep Back Squat @ 80% – 85%) $$ Mile High (Time) 4 Rounds for Time: 400 meter Run 3 Rounds of: 3 Power Cleans (135/95 lb) 3 Front Squats 3 Push Jerks If you like barbell work and running, you will love this workout.…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @ 80% – 85%) $$ Lil Stu (Time) 4 Rounds for Time: 20 Alternating Pistols 20 Cal Row 20 Alternating Renegade Rows (2x 35 lb) This workout is full of big sets of 20’s which will require some rest and recovery during each…