Month: March 2017

CrossFit One World – CrossFit Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: Russian KBS x 25 reps Reverse lunge x 10 reps Tuck jump x 3 reps Strength (5 Rounds for weight) Every 3min x 5 sets 2s Pause Front Squat x 4 reps Kneeling jump…

CrossFit One World – CrossFit Dynamic Effort Lower 500m Row Adductor rock back x 10ea Banded lat stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall walks + :20s Hold 15 Barbell sumo good mornings Strength (6 Rounds for weight) Every 2min x 6 2 Power cleans + 1 Front Squat build in…

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea cat-cow x 15 reps + 3 sets: 25ft/ea DB OH Carry 25 Band pull aparts 30s Bar Hang Strength (5 Rounds for weight) Every 3min x 5 Strict Press x 6 reps Strict Chin-Up x 5 add weight…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 Min 1 – 25 Hollow Rocks Min 2…

CrossFit One World – CrossFit Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: Russian KBS x 25 reps Goblet squat x 25 reps Tuck jump x 3 reps Strength (5 Rounds for weight) Every 3min x 5 sets 2s Pause Front Squat x 6 reps Kneeling jump…

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 400m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: Wall Walk x 3 reps Band pull-apart x 25 reps Med Ball Slam x 10 reps Strength (6 Rounds for weight) Every 2min x 6 2 Hang Power Snatch +…

CrossFit One World – CrossFit Deadlift (15 Min E3MOM 3 Rep Dead-lift @70 Increase 5 – 10 Every Set Record Final Set) LVL 1 Galian Beast (AMRAP – Rounds & Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row

CrossFit One World – Hype Hitters GAME #1 (Time) GAME#2 (AMRAP – Rounds) GAME#3 (AMRAP – Rounds)

CrossFit One World – CrossFit 071126 P Mod (Checkmark) 28 min AMRAP: 200 meter Kettlebell Farmer’s Carry (2×53/35 lb) together 10 Chest-to-Bar Pull-Ups or 5 BMUs 10 thrusters (95/65) 200 meter run together 10 HSPUs 10 squat snatches (95/65) Both partners need to do 10 reps separately, one must complete all 10 reps before the…

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea cat-cow x 15 reps + 3 sets: 25ft/ea DB OH Carry 25 Band pull aparts 30s Bar Hang Strict Press (5 Rounds for weight) Every 3min x 5 Strict Press x 8 reps Strict Chin-Up x 5 add…