Month: December 2016

CrossFit One World – CrossFit () Squat Cleans with Pause (5 Rounds for weight) E2MOM x 5 3 Squat Cleans w/3s pause at bottom 70-75% 1RMPerform as singles. Reset for each rep. Metcon (Time) For time: 1000/800 Meter Row 50 Kettlebell Goblet Squats, 53/35 lbs 50 Pull-ups Time cap: 15 minsScaling Options: Max Distance Row…

CrossFit One World – CrossFit Snatch Balance with Pause (5 Rounds for weight) E2MOM x 5 3 Reps Snatch Balance w/3s Pause at Bottom 60-65% 1RM () Metcon (No Measure) Every 1 min for 20 mins, alternating between: Min 1: 15 Toes-to-bars Min 2: 6-10 Burpee Box Jump Overs, 24/20 in Min 3: 10-15 Chest-to-bar…

CrossFit One World – CrossFit Upper Body Strength Development (No Measure) E2MOM x 5 Complete each round of: 8 Barbell Strict Press @60% 1RM 12 Ring Rows (RX+: 8 Strict Chin-Over-Bar Pullups/No Progressions allowed/Can be broken up into smaller sets)We are working on upper body pushing and pulling strength this cycle. This work will be…

CrossFit One World – CrossFit Strength Two Set Of Strength Portion Clean 10 Min E2MOM Clean Pull 8 Min E2MOM Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 DB RDL 10 Slam Ball 10 Box Jump Rx DB 50/35 Box 24/20

CrossFit One World – CrossFit Metcon Level G Tallgeese (Time) 4 Rounds For Time Teams of 2 20 Burpee (Accumulated) 40 American Kettle Bell Swings(Accumulated) 20Synchronize V Up 40 Reps of X X Represent 1st Round Hang Power Snatch 2nd Round Power Snatch 3rd Round Hang Snatch(Not Power) 4th Round Snatch(Not Power) Rx 115/85 Rx+…

CrossFit One World – CrossFit Strength Push Press (On a 15 min clock, find a 1 RM push press) Metcon NBW – Curtis P Got Them Hips (AMRAP – Rounds and Reps) 15 Min AMRAP: – 5 Curtis P’s (105/75) – 15 Wall Balls (20/14) – 25 KBS1 Curtis P: – Power Clean – Front…

CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65%) Metcon NBW – Thruster from Down Under (Time) For Time: 3 Rounds of: 50 Double Unders 10 Squat Snatches (95/65) Rest 2 Minutes 3 Rounds of: 15 Thrusters (95/65) 20/16 Cal Row Your score is the time you finished the whole workout including…

CrossFit One World – CrossFit Announcement Hey One World Fam, Due to severe weather in the Bay area, the gym will close early today, 1/4/23. We will not have any afternoon or evening classes for the safety of all our members . We will be ready to open as soon as this severe storm front…

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 60-65%) Metcon The Chief Is Dead (5 Rounds for reps) 5 AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Resume where you left…

CrossFit One World – CrossFit Strength Overhead Squat (On a 15 min clock, find a 1 RM OHS) Metcon NBW – The OG JH Special (Time) For Time: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches (50/35) – Goblet Squats – Russian Twists