Month: December 2015

CrossFit One World – CrossFit Total Body Training Warm-up (No Measure) 500m Row couch stretch x 1min/ea + 3 sets: 25 Russian KBS 20 alternating reverse lunges 3 box jumps Strength (5 Rounds for weight) Every 3min x 5 3 Box Squats 5 DB Squat Jumps 25lbs for men/20lb for women build to 3RM Conditioning…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep power Snatch Build up to 75% 1 RM Power Snatch) Metcon (5 Rounds for reps) 15 Min E3MOM 8 DB Devil’s Press 16 Overhead Plate Sit Up Max Cal Row Rx DB 50/35 Plate 25/15 Rx+ DB 70/50 Plate 45/25

CrossFit One World – CrossFit Metcon (Checkmark) For Time (w/ Partner): 600m/500m Row 90 Front Rack Squats (95/135) 1200m/1000m Row 90 Hang Power Cleans (95/135) 1800m/1500m Row 90 Bar Facing Burpees 1200m/1000m Row 90 Shoulder To Overhead (95/135) 600m/500m Row 35 minute cap – split how you’d like.

CrossFit One World – Functional Mobility & Strengthening Metcon (Checkmark) + Warm Up 1 Min Easy Row / 1 Min Sprint – 3 Rounds + WOD 1. Alternating KB Rows with butt against the wall (Each Side) – EMOM x 4 Rounds 2. Half Kneeling Alternating Strict KB Press – 6 Reps (Each Side) –…

CrossFit One World – CrossFit Max Effort Total Body Warm-up (No Measure) 500m Row banded hamstring stretch x 30s/ea + 3 sets: 25 Banded good mornings 30 Shoulder Taps 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 5 Sumo Deadlifts 5 Seated Box Jumps build to 5RM Conditioning (5 Rounds for…

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run + 3 sets: 50ft High Knees 10 alternating side lunges 50ft side shuffle Gymnastics (No Measure) EMOM x 8 Min 1 – 3 Wall Walks Min 2 – 30 Tuck-Ups Conditioning (AMRAP – Rounds and Reps) A: 800m Run (6min Cap) rest 5min +…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Lateral raises 25 Band pull aparts 10 MB Slams Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 3-5 Strict pull-ups Conditioning (Time) For…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 60 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Petty (Time) 10 Rounds for Time 3 Man Makers 2 Wall Walks Rx DB 40/25

CrossFit One World – CrossFit Total Body Training New Training Cycle We will be starting a new training cycle this week Strength lifts will be: Box Squat Strict Press Sumo Deadlift The goal is to beat your box squat from the last time we did these. This will be the first time we do Strict…

CrossFit One World – CrossFit New Training Cycle We will be starting a new training cycle this week Strength lifts will be: Box Squat Strict Press Sumo Deadlift The goal is to beat your box squat from the last time we did these. This will be the first time we do Strict press and sumo…