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Month: August 2018

  • CrossFit – Tue, Dec 31

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Power Snatches 10 Lateral Burpees 5 Toes to Bar Rx Bar 115/75 Metcon (Time) 5 Rounds For Time 5 Wall Walks 10 DB Overhead Lunges (2-DB) Rx DB 40/25 Rx + DB 50/35

    Read More: CrossFit – Tue, Dec 31

  • CrossFit – Mon, Dec 30

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Russian KB Swings 10 Pistols 15 Hand Release Push Up Rx KB 70/53 Rx+ Vest 20/14 KB 70/53 Metcon (Time) For Time 21-15-9 Pull Ups Clusters Rx Bar 95/65 Rx+ Vest 20/14 Bar 95/65

    Read More: CrossFit – Mon, Dec 30

  • CrossFit – Sun, Dec 29

    CrossFit One World – CrossFit Overhead Squat 10 Min E2MOM 5 Rep Overhead Squat @ 70 % 1 RM Overhead Squat LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row

    Read More: CrossFit – Sun, Dec 29

  • CrossFit – Sat, Dec 28

    CrossFit One World – CrossFit Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 220930 (Time) For time: 150 double-unders 15 thrusters 75 double-unders 15 thrusters 150 double-unders ♀ 95 lb ♂ 135 lb

    Read More: CrossFit – Sat, Dec 28

  • CrossFit – Fri, Dec 27

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 75% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Double Unders 10 Alt DB Snatches 6 Single DB Overhead Lunges 3…

    Read More: CrossFit – Fri, Dec 27

  • CrossFit – Thu, Dec 26

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Reps) 12 Min E3MOM 20 Wallballs 10 Sprawls Max Devil’s Press Rx WB 20/14 DB 50/35 RX+ WB 30/20…

    Read More: CrossFit – Thu, Dec 26

  • CrossFit – Wed, Dec 25

    CrossFit One World – CrossFit 12 days of Christmas (Time) For time 1-100 Meter Run 2-Burpee Box jump Overs 3-Thrusters 4-Knees to Chest 5-Burpees 6-Dumbbell Grounds to Overhead 7-Push Ups 8-Jumping Lunges 9-Kettlebell Swings 10-Shoulder to Overhead 11-Goblet Squats 12-Jumping Pull Ups

    Read More: CrossFit – Wed, Dec 25

  • CrossFit – Tue, Dec 24

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) For Time 5 Rounds 10 Box Jumps 5 Front Squat 10 Burpees Rx Box 24/20 Bar 135/95 Rx+ Box 30/24…

    Read More: CrossFit – Tue, Dec 24

  • CrossFit – Mon, Dec 23

    Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…

    Read More: CrossFit – Mon, Dec 23

  • CrossFit – Sun, Dec 22

    CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

    Read More: CrossFit – Sun, Dec 22

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  • CrossFit – Wed, Aug 12

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…

  • CrossFit – Tue, Aug 11

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…

  • 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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