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Month: March 2016

  • Hype Hitters – Tue, Apr 7

    CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Tue, Apr 7

  • CrossFit – Tue, Apr 7

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 10/ea KB Single Arm OHS 15 KBS 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Box Squat – 4 Reps Broad Jump – 5 reps build to…

    Read More: CrossFit – Tue, Apr 7

  • CrossFit – Mon, Apr 6

    CrossFit One World – CrossFit Max Effort Upper New training cycle starting today! Warm-Up (No Measure) pec stretch x 30s/ea lat stretch x 30s/ea + 3 sets: 200m Run 3 Wall Walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 Push Press – 4 Reps Rope Climb – 2 reps build…

    Read More: CrossFit – Mon, Apr 6

  • CrossFit – Sun, Apr 5

    CrossFit One World – CrossFit Deadlift (12 Mins E2MOM 5 Rep Dead-lift @ 70% + Increase Weight Every Set by 5 Ibs to 10 Ibs.) Metcon (Time) 5 Rounds For Time 10 Sumo Dead-lift High Pulls 10 Shoulder to Overhead 10 Front Squats 100 m Run Rx 115/85 Rx+ 135/105

    Read More: CrossFit – Sun, Apr 5

  • Hype Hitters – Sat, Apr 4

    CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Sat, Apr 4

  • CrossFit – Sat, Apr 4

    CrossFit One World – CrossFit 220930 P Mod (Time) AMRAP for 25 Mins: Increase by 5 each round (5, 10, 15…) 5 Snatches (95/135) 5 Burpee Box Jumpovers (20/24) 5 Clean and Jerks (95/135) + every 5 minutes, 500m row both partners Must complete 5 reps at a time. One partner rests, while the other…

    Read More: CrossFit – Sat, Apr 4

  • Functional Mobility & Strengthening – Fri, Apr 3

    CrossFit One World – Functional Mobility & Strengthening Warm-up 8 Min EMOM 30 Sec Row 30 Sec Rest Conditioning Series of EMOM 4 Mins EMOM 6 Rep Goblet Squats 4 Mins EMOM 6 Reps Barbell Pull ups (Feet on the Box) 6 Mins EMOM 6 Rep/each Split Stance KB RDLS 6 Mins EMOM 6 Rep/each…

    Read More: Functional Mobility & Strengthening – Fri, Apr 3

  • CrossFit – Fri, Apr 3

    CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) Couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: 200m Run 10 OHS 10ea Barbell single leg RDL Strength (5 Rounds for weight) EMOM x 10 (5ea) Min 1 – 16 Barbell Front Rack Reverse Lunges – take bar from rack Min…

    Read More: CrossFit – Fri, Apr 3

  • Hype Hitters – Thu, Apr 2

    CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Thu, Apr 2

  • CrossFit – Thu, Apr 2

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m row pec stretch x 30s/ea lat stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band Pull Aparts 25 DB Z-Press Strength (6 Rounds for weight) Every 90s x 6 2 Power cleans + 1 Split Jerks Conditioning (4 Rounds for time)…

    Read More: CrossFit – Thu, Apr 2

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  • CrossFit – Wed, May 13

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…

  • CrossFit – Tue, May 12

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…

  • CrossFit – Mon, May 11

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…

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