CrossFit One World – CrossFit Metcon (Time) For Time 6 minute Hang Hold Each time you drop from the bar, perform: 1st Drop: 800 meter Run 20 Burpee Box Jumps (24/20 in) 2nd Drop: 600 meter Run 20 Burpee Box Jumps (24/20 in) 3rd Drop: 400 meter Run 20 Burpee Box Jumps (24/20 in) 4th…

CrossFit One World – CrossFit Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double UndersThis workout was created to celebrate “Freedom Day”, June 19, 1865 Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double UndersThis workout was created to…

CrossFit One World – CrossFit Snatch Complex E2MOM for 10 mins. @ 75%-80% of 1RM Snatch Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (AMRAP – Reps) For Total Reps in 20 mins: Every 4 Minutes Complete 10/15 Calorie Row 10 Deadlifts (125/185) Remaining time complete Max Chest to Bar Pullups…

CrossFit One World – CrossFit Jerk Complex (10mins E2MOM) 2 Push Press 2 Push Jerks 2 Split Jerks Metcon (Time) For Time: 18 DB Thrusters 200m Run 15 DB Thrusters 200m Run 12 DB Thrusters 200m Run 9 DB Thrusters 200m Run 6 DB Thrusters 200m Run 3 DB Thrusters 200m Run 2 Dumbbells (35/50)…

CrossFit One World – CrossFit Back Squats (3 Reps @ 85-90% of 1RM) 10 Mins E2MOM Metcon (Time) 5 Rounds For Time: 18 American Kettlebell Swings Rx (35/53) 13 Burpees 23 Wallballs (14/20) Rx+ KB Swings (53/70) Wallballs (20/30)Although Marsha P. Johnson never officially identified as transgender, she is considered a transgender pioneer. As a…

CrossFit One World – CrossFit Hinaleimoana Wong-Kalu, also known as Kumu Hina, is a Kanaka Maoli (Native Hawaiian) teacher, cultural practitioner, and community leader. She was the founding member of Kulia Na Mamo, a community organization established to improve the quality of life for māhū wahine (a Hawaiian identity similar to trans woman), and served…

CrossFit One World – CrossFit Anderson Cooper started as a correspondent for ABC News, but in 2003 he got his own show on CNN, “Anderson Cooper 360.” In 2012, he became the news story when he came out as gay. “The fact is, I’m gay, always have been, always will be, and I couldn’t be…

CrossFit One World – CrossFit Metcon (AMRAP – Reps) With a Running Clock in 26 minutes From 0:00-5:00, perform: 50 Burpee Star Jumps Then from 5:01-10:00, AMRAP of: 3 Dumbbell Thrusters (50/35 lb) 2 Overhead Lunges (50/35 lb) 1 Prison Burpee Then from 10:01-18:00, perform: 21-15-9 Alternating Dumbbell Snatches (50/35 lb) Dumbbell Deadlifts (50/35 lb)…

CrossFit One World – CrossFit Metcon (5 Rounds for reps) 5X’s 7 EMOM(Total Reps) Teams of 3 Rotating Stations (Fight Gone Bad Style) Stations: 1-Double-Unders 2-Handstand Push-Ups 3-Full Cleans 95/65 4-American KB Swings 35/53 5-Pull-Ups 6-Burpee Box Jumps 20/24 Min 7 RestRX+ Clean: 105/135 KB: 53/70 Deficit HSPU’s Chest 2 Bar