Month: August 2017

CrossFit One World – CrossFit Clean and Jerk (Establish a heavy Clean and Jerk for today. Within 15 Mins 2 Rep) LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to Overhead 75/55 ( RX+ 135/95 ) 15 Lateral Burpees 20 Jumping Lunges

CrossFit One World – CrossFit Breaking Bad (AMRAP – Rounds and Reps) 14 minute clock AMRAP in 4 minutes: Buy-In: 200 meter Run Then AMRAP in remaining time of: 10 Thrusters (105/65 lb) 5 Lateral Bar Over Burpees 1 minute Rest AMRAP in 4 minutes: Buy-In: 200 meter Run Then AMRAP in remaining time of…

CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 3 Reps Sots/Zots Press @ Bar+5/ 40% Body Weight) Zots Press Metcon (Time) 10 Rounds For Time 12 Alt DB Snatches 9 Burpees 6 Toes to Bar Rx DB 40/25 Rx + DB 50/35

CrossFit One World – CrossFit Hang Snatch (12min E2MOM 2 Rep Hang Snatch(Not Power) 3 Rep Tempo Over Head Squat @55% 1RM Snatch) Overhead Squat Cluster Buster (AMRAP – Rounds and Reps) 15 minutes AMRAP 1 Cluster 30 Double-Unders Run 100 m 2 Clusters 30 Double- Unders Run 100 m 3 Clusters 30 Double Unders…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 55% 1 RM RDL) Cindy Went Rowing (AMRAP – Rounds and Reps) 20 min AMRAP Cindy Every 5:00 starting at 0:00 row 500 m/400 m Continue where you left off after every row 1 round of Cindy 5 pull ups…

CrossFit One World – CrossFit Hang Clean (12min E2MOM 2 Rep Hang Clean(Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 70% 1RM Front Squat) Front Squat “35 N’ Fabulous” (Checkmark) “Coach Lalyk’s Birthday 🎂 Wod” 4 Rds For Time 2 Squat Cleans 185/135 4 Burpee Box Jumps 24/20…

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 4 Rep Back Rack Reverse Lunges (2-Left 2-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 70% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

CrossFit One World – CrossFit Snatch (10 Min E2MOM 3 Rep Snatch @ 75 (Not Power)) LVL 1 Healing Wind (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 12 Hang Power Snatch 95/65 (RX+115/85) 24 Bar Facing Burpee Rest 90 Sec 6 Min AMRAP 3 Toes to Bar 6 Hang Power…

CrossFit One World – CrossFit Macho Nacho (AMRAP – Rounds and Reps) 14 minutes AMRAP 2 Rope Climbs (15’) 4 Burpees Box Jump Overs 6 Alt. Dumbbell Snatches Rx Box 30/24 DB 70/50 Rx + Legless Rope Climbs Rest/ Transition 5 Min Polar Bear Complex (3 Rounds for reps) EMOM for 12 Min (3 Rounds)…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 65% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Jazz Method (AMRAP – Rounds and Reps) 15 Min AMRAP…