Month: October 2015

Weightlifting: Front Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: For Time 30 – 20 – 10 Front Squat 95/135 10-20-30 Pull up RX+ 30 – 20 – 10 Front Squat 105/155 10-20-30 C2B

Warm-up: Alternating Tabata Plank Hollow Hold Weightlifting: Bench Press (5 x 5 @ 60%+) 5 x Every :90 5 Bench Press Start at 60% and work your way up WOD: 12 Min AMRAP 20 KB x1 Power Clean and Jerk 35/50 15 Burpees 10 Dips RX+ 12 Min AMRAP 20 DB x1 Power Snatch 50/70…

Skill Work: Spend 10 minutes reviewing the Man Maker Weightlifting: Snatch (5 x 2 Snatch + 1 OHS @ 65%+) 5 x E2MOM 2 Snatch + 1 OHS Start at 65% and work your way up WOD: 3 RFT 10 Man Makers 25/45 x 2 20 Sit Ups 100 M Run RX+ 3 RFT w/…

Skill Work: 3 x 10 Ab Roll Outs Weightlifting: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 60%+) 5xE2MOM 1 Power Clean + 1 Clean + 1 Jerk Start at 60% and work your way up WOD: 7 Min AMRP 10 S2OH 65/95 10 Cal Row RX+ 7…

Warm-up: Alternating Tabata V-Ups Hollow Rocks Weightlifting:Front Squat (5 x 5 @ 65-75%)5 x E2MOM Front Squats @ 65-75% WOD: AMRAP in 12 minutes of 30 Air Squats 15 T2B 5 Thrusters 65/95

Warm-up: 5 x Every :30 Ring Dips 3-5, work negatives if still building the skill Weightlifting: Clean (5 x 1 Hang Clean + 1 Clean + 1 Front Squat @65%+) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Front Squat Start at 65% and add weight as needed WOD: 5 x E3MOM…

Warm-up:3 Rounds for Quality3-4 Wall Walks5-7 Hollow arches Weightlifting: Snatch (5 x 1 High Hang + 1 Below Knee + 1 Snatch @65%+) 5 x E2MOM 1 High Hang + 1 Below Knee + 1 Snatch Start at 65% and add weight as needed. WOD: (For Time)30-20-10 WB 14/20 HSPU Hang Power Snatches 55/95

CrossFit One World will be closed on New Years Day. Spend the day with your family and friends and enjoy the day!

Weightlifting: Back Squat (6 x 2 @ 65-75%) 6 x EMOM 2 Back Squat 65 – 75 % WOD: 4 RFT 200 M Run 10 P Cleans 95/135 10 Pull Ups