Month: August 2017
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June 8, 2022
Read More: June 8, 2022CrossFit One World – CrossFit Strength Strict Press (1 Rep Max Strict Press) 15 min to establish a 1 rep max strict press. Metcon Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: – 10 HSPU – 10 Burpee Box Jump Overs – 10 American KBS (70/53) – 50 DU’s
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June 7, 2022
Read More: June 7, 2022CrossFit One World – CrossFit Strength Overhead Squat (DE-LOAD: 5×6 E2MOM @ 50%) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Scaled: Scale the run to 200m or the weight down.
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June 6, 2022
Read More: June 6, 2022CrossFit One World – CrossFit Strength Back Squat (1 Rep Max Back Squat) 20 min to establish a 1 rep max back squat. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 4 Burpees 4 Wall Balls (20/14) 8 Burpees 8 Wall Balls 12… 16… 20 etc until the 12 min time is up.Increase…
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June 4th
Read More: June 4thCrossFit One World – CrossFit Weightlifting Snatch 12 Min E2MOM 3 Reps Snatches @ 55%-60% ( Work On technique ) Metcon Metcon (AMRAP – Rounds and Reps) 6 Round For Time 5 Power Snatch 115/75 10 Bar Facing Burpee 15 Cal Row
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Grab Me A PLATE
Read More: Grab Me A PLATECrossFit One World – CrossFit Metcon WOD 1: Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Teams of 2 Partner A 10 Plate Burpee 200m Plate Run 25/45 ( This Establish the Switch) Partner B 10 Handstand Push Up 20 Box Jump 30 American Kettle Bell Swing ( Accumulate Count ) Cool Down 5…
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June 3, 2022
Read More: June 3, 2022CrossFit One World – CrossFit Strength Deadlift (1 Rep Max Deadlift) 20 min to establish a 1 rep max deadlift. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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June 2, 2022
Read More: June 2, 2022CrossFit One World – CrossFit Strength Snatch (DE-LOAD: 5×3 E2MOM Snatch Singles @ 50%) This is NOT touch and go snatches. Reset after each snatch. Think of 3 singles instead of 3 reps. Metcon (Time) 5 Rounds for Time: 300m Run 8 Hang Power Snatches (115/85) 10 Pistols 12 Toes To Bar
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June 1, 2022
Read More: June 1, 2022CrossFit One World – CrossFit Strength Front Squat (DE-LOAD: 5×6 E2MOM @ 50%) Metcon (AMRAP – Rounds and Reps) AMRAP in 23 minutes: 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell Front Rack Lunges (2×40/25 lb) 9 Dumbbell Push Presses (2×40/25 lb) 20 ABMAT Sit-Ups On a 23-minute clock, perform as many rounds and repetitions…
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May 31, 2022
Read More: May 31, 2022CrossFit One World – CrossFit Strength Strict Press (DE-LOAD: 5×6 E2MOM @ 50%) Metcon (No Measure) EMOM in 20 minutes: 3 Power Cleans (135/95 lb) 4 Front Squats (135/95 lb) 5 Lateral Burpees Over Bar On a 20-minute clock, every minute on the minute (“EMOM”) complete the prescribed work in the order written.
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Memorial Day “Murph” Challenge 2022
Read More: Memorial Day “Murph” Challenge 2022Memorial Day “Murph” Please join us MONDAY, MAY 30th 2022, Memorial Day, for Murph and Mimosas. We will be serving Mimosa and bagels after the WOD. BRING FRIENDS AND FAMILY! ALL ARE WELCOME TO PARTICIPATE. HEAT 1 starts @ 9:15am HEAT 2 starts @ 10:45am We will have 3 primary options for completing Murph (scaling…
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CrossFit – Mon, Aug 10
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 DB…
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CrossFit – Sun, Aug 9
CrossFit One World – CrossFit LVL 1 Somersault (AMRAP – Rounds & Reps) 20 Min AMRAP Every 4 Mins Starting from Zero 12 WallBalls 20/14 Rx + 30/20 Then with the remaining time do as many round of 6 Front Rack Reverse Lunge 8 Burpees 10 Sumo Deadlift High Pull Note: After Every Wall ball…
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CrossFit – Sat, Aug 8
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…