Month: March 2016

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…

CrossFit One World – CrossFit Power Clean (10 Min E2MOM 4 Reps Power Clean @ 75% – 80%) $$ Chesty DB DT (AMRAP – Rounds and Reps) AMRAP in 14 minutes: 8 Chest-to-Bar Pull-Ups 2 Rounds of Double “Dumbbell DT” (2×50/35 lb)* DT: 12 Deadlifts 9 Hang Cleans 6 Push Jerks For the Chest-to-Bar Pull-Ups,…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Rep Front Squat @ 80% – 85%) $$ Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches 75/55 lb Handstand Push Ups Box Jump Overs 24/20 in RX+ 115/85 Time Cap is 15 minutes

CrossFit One World – CrossFit Power Snatch (10 Min E2MOM 6 Rep Power Snatch @ 70% – 75%)

CrossFit One World – CrossFit Level G Dragon Gundam (Time) Teams of 2 For time For 10 Rounds 400 m Run / 400 m Row 8 Toes to Bar 6 Deadlift Rx 225/155 One works, One Rest Switch Every other Round. Note: Partner A completes a round while Partner B waits rest, switch is determined…