Month: March 2016

CrossFit One World – CrossFit Push Press (80%-85% of 1RM Push Press) 10 Mins E2MOM “Annie, Are You OK?” (Time) 21-15-9 Reps for Time Row (calories) Thrusters (65/45 lb) Medicine Ball Cleans (20/14 lb) Sumo Deadlift High-Pulls (65/45 lb) Wall Balls (20/14 lb) Burpees RX+ (65/95) (20/30)Background: In a video from a 2006 CrossFit seminar,…

CrossFit One World – CrossFit DEADLIFT (3×3) E3MOM for 9 Mins. @ 90% of 1RM Deadlift Metcon (AMRAP – Rounds and Reps) AMRAP in 17 minutes 10 Ground-to-Overheads (95/135 lb) 18 Box Jumps (20/24 in) 200m Run On a 17-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in…

CrossFit One World – CrossFit Snatch Complex E2MOM for 10 mins. @ 75%-80% of 1RM Snatch Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (Time) 6 rounds of 50 m Farmer’s Carry (uneven weight) 10 American Kettlebell Swings (35/53 lbs) 7 KB Goblet Squats (53/70 lbs) This workout can tax your…

CrossFit One World – CrossFit Tabata Hand Stand Hold (No Measure) Tabata Hand Stand Hold Metcon (Time) 4 Rounds for Time. 300 meter Run. 24 Toes-to-Bars. 24 Box Jumps (24/20 in) 24 Goblet Squats (55/35 lb) 24 Hand Release Push-Ups. 24 calorie Bike/Row 24 Air Squats.

CrossFit One World – CrossFit 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all…

CrossFit One World – CrossFit Overhead Squat (E2MOM for 10 Minutes @ 85%-90% of 1RM) Metcon (AMRAP – Reps) 3 Rounds for Reps “Fight Gone Bad Style” 1 minute-Calorie Row 1 minute-Weighted Ab Mat Sit Ups (25/45) 1 minute-Deadlifts (125/155) 1 minute-Double Unders 1 minute-Rest

CrossFit One World – CrossFit Romanian Deadlift (EMOM for 10 minutes Single Leg Deadlifts) Romanian Deadlift1 Minute-5 Left Leg 1 Minute-5 Right Leg Metcon (Time) For Time: 10 thrusters (M:135#/W:95#) 20 toes to bar 10 power snatches (M:135#/W:95#) 20 hand release push-ups 100 double unders (300 singles) 20 hand release push-ups 10 power snatches 20…

CrossFit One World – CrossFit Jerk Complex (E2MOM for 12 Minutes @ 70%-75% of 1RM Clean & Jerk) 2 Push Press 2 Push Jerks 2 Split Jerks Metcon (AMRAP – Rounds and Reps) “Guadalupe” (ALL YOUUUU LUPE) Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (95/135) 6 Push Ups 9…

CrossFit One World – CrossFit Bulgarian Split Squats 5 Sets /E2MOM 10 Right and 10 Left Bulgarian Split Squats Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 6 Pull Ups 9 Box Jump Overs 12 Front Rack Reverse Alt Lunges with Barbell (55/75) 19 Push Press 13 Air SquatsBorn in Pakistan, Ifti Nasim…