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Month: December 2017

  • CrossFit – Wed, Jun 21

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @ 80% – 85%) $$ Dust Your Shoulders Off (AMRAP – Rounds and Reps) AMRAP in 16 minutes: 5 Hang Power Snatches (135/95) 7 Burpees 12 Wall Balls (20/14) 100m Run

    Read More: CrossFit – Wed, Jun 21

  • CrossFit – Tue, Jun 20

    CrossFit One World – CrossFit Power Clean (10 Min E2MOM 4 Reps Power Clean @ 75% – 80%) $$ Summer Kakes (Time) For Time: 21-15-9-15-21 Front Squats (125/85 lbs) Deadlifts (125/85 lbs) Our pyramid ladder today begins with 21 and ends with 21, both movements performed for each step of the ladder. So, 21 Front…

    Read More: CrossFit – Tue, Jun 20

  • CrossFit – Mon, Jun 19

    CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Rep Front Squat @ 80%-85%) $$ Hello Stranger (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 11 Power Cleans (135/95 lb) 12 Lateral Burpees Over the Bar 13 Push Jerks (135/95 lb) 14 Pull-Ups

    Read More: CrossFit – Mon, Jun 19

  • CrossFit – Sun, Jun 18

    CrossFit One World – CrossFit Power Snatch (10 Min E2MOM 6 Rep Power Snatch @ 70% – 75%) $$ Real Glute AB Blaster (AMRAP – Rounds and Reps) AMRAP in 22 Minutes: 1 Rope Climb 10 Push-Ups 15 Wall Balls (20/14) 20 Sit-Ups 30 Reverse Lunges (L+R=2) RX+ (Front Rack Double Dumbbell 35/25)

    Read More: CrossFit – Sun, Jun 18

  • CrossFit – Sat, Jun 17

    CrossFit One World – CrossFit LVL G EPION (AMRAP – Rounds and Reps) Teams Of 2 Teams Complete As Many Rounds As Possible For 25 Mins 50 Cal Row (RX+ Assault Bike) 40 Thrusters 115/75 500m Team Run 40 Power Snatch 115/75 (RX+ FULL SNATCHES) (All the movements are accumulated count except the Run. One…

    Read More: CrossFit – Sat, Jun 17

  • CrossFit – Fri, Jun 16

    CrossFit One World – CrossFit Back Squat (10 Min E2MOM 4 Rep Back Squat @75% 80%) $$ Umbrella Ella (Time) 4 Rounds for Time: 12 Pull Ups/6 Bar Muscle-Ups (RX+) 50 Double-Unders 30 Alternating Pistols Bar Muscle Ups and Alternating Pistols provide us with some higher skill components today. Each is focused on opposite muscle…

    Read More: CrossFit – Fri, Jun 16

  • CrossFit – Thu, Jun 15

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Deadlift @ 75% – 80%) $$ Iron Abs (Time) For Time 21-15-9 Overhead Squats (75/55 lbs) RX+ (135/95) Burpees *Run 800 Meters after each round Your core will be put to the test today. Both Overhead Squats and Burpees are big range movements evolving the…

    Read More: CrossFit – Thu, Jun 15

  • CrossFit – Wed, Jun 14

    CrossFit One World – CrossFit Clean and Jerk (10 Min E2MOM 2 Rep Clean & Jerk @ 70%- 75%) $$ Lean Machine (Time) 4 Rounds for Time: 100 Meter Farmer’s carry (2 x 50/35 lbs) 16 Box Jump Overs (24/20 inches) 10 Snatches (95/65 lbs) 1 minute of rest after each round. LOG THE SLOWEST…

    Read More: CrossFit – Wed, Jun 14

  • CrossFit – Tue, Jun 13

    CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Reps Front Squat @ 75%- 80%) Push Press (5 Round of 90 Sec (7.5 Mins) 5 Rep Push Press @ 65% – 70%) $$ Power Player (AMRAP – Reps) EMOM for 19 minutes: Minute 1: Toes-to-Bar Minute 2: Alternating Dumbbell Snatches Minute 3: Renegade…

    Read More: CrossFit – Tue, Jun 13

  • CrossFit – Mon, Jun 12

    CrossFit One World – CrossFit Snatch (10 Min E2MOM 3 Rep Snatch @ 70% – 75%) Snatch Balance (4 Rounds of 90 Sec 3 Rep Snatch Balance @ 30% of Power Snatch) $$ Clean Swingers (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 3-6-9-12-15…etc. Burpees Kettlebell Swings (53/35 lb) Hang Power Cleans (125/85 lb)…

    Read More: CrossFit – Mon, Jun 12

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