Month: December 2016

CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Clean or Power Clean within 20 Mins Clean Power Clean Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Box Jump 20/24 20…

CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Push Press within 20 Mins Push Press Metcon Metcon (Time) 5 Rounds For Time 10 Shoulder to Overhead 105/135 15 Slam Ball 15/20 200m Slam…

CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Back Squat within 20 Mins Back Squat Metcon Metcon (7 Rounds for reps) 14 Min E2MOM 5 Pull ups or 5 Pendlay Row 115/75 10…

CrossFit One World – OW Fit Metcon A: Metcon (No Measure) 6 Rounds 90 Seconds to complete 10 Air Squat 10 Push ups Rest Remaining Seconds Strength 10 Min EMOM 3 Power Cleans @ 70% 1 RM Power Clean Metcon B: Metcon (Time) 6 Round 10 Thrusters 95/65 10 Pendlay Row

CrossFit One World – OW Fit Metcon (Time) Teams of 2 for Time 5K Row 1600 Meter Run Every 5 minutes, each partner completes: 10 Bar Facing Burpees 10 Push Presses (95/65 lb) 5 Push Ups Partners trade-off every minute except for on the run. Every 5 minutes, no matter where they are, they will…

CrossFit One World – OW Fit Clean and Press Complex (1 Power Clean + 2 Push Press ) E2MOM for 10 mins @ 65% of 1RM Clean & Jerk Running DT (Time) 5 Rounds Run 400m 12 deadlifts 155 / 105 9 hang power cleans 155 / 105 6 push jerk 155 / 105

CrossFit One World – OW Fit Metcon (Time) 3K Row Metcon (Time) 6 Rounds for Time 8 Goddessmakers* (2×35/25 lb) 200 meter Run *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken) A…

CrossFit One World – OW Fit Overhead Squats (5 x 5) E2MOM for 10 minutes 5 sets x 5 reps @ starting 65% 1RM Overhead Squats Metcon (Time) FOR TIME: Isabel 30 Snatches (95/135) Rx+ (125/185) Rest 3 minutes Grace 30 Clean & Jerks (95/135) Rx+ (125/185)

CrossFit One World – OW Fit EMOM 10 Mins 3 Power Snatch (3 Reps every minute on the minute) Metcon (Time) For Time: 1000m Row 100 Double Unders 40 American Kettlebell Swings (35/53) 30 Toes to Bar/V-Ups 20 DB Push Press (35/50) 10 Alt DB Power Snatches 20 DB Push Press (35/50) 30 Toes to…