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Month: April 2019

  • CrossFit – Wed, Jul 29

    CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…

    Read More: CrossFit – Wed, Jul 29

  • Hype Hitters – Tue, Jul 28

    CrossFit One World – Hype Hitters Metcon (Time)

    Read More: Hype Hitters – Tue, Jul 28

  • CrossFit – Tue, Jul 28

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…

    Read More: CrossFit – Tue, Jul 28

  • CrossFit – Mon, Jul 27

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Adductor rock back x 10ea cat-cow x 8 + 2 sets: 20 hanging Knee tucks 20 Band glute bridges 5 Box Jumps Strength (4 Rounds for weight) Every 4min x 4 Back squat x 10 reps Strict Pull-up…

    Read More: CrossFit – Mon, Jul 27

  • CrossFit – Sun, Jul 26

    CrossFit One World – CrossFit LVL – Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)15 Min E3MOM 2 Cycle of Clean Complex @ 60% of Hang Power Clean. Increase 5-10 every set LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following…

    Read More: CrossFit – Sun, Jul 26

  • Hype Hitters – Sat, Jul 25

    CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds) GAME#3 (Calories)

    Read More: Hype Hitters – Sat, Jul 25

  • CrossFit – Sat, Jul 25

    CrossFit One World – CrossFit 07252026 P Mod (AMRAP – Rounds & Reps) 3 AMRAPs for total reps: As many reps as possible in 2 minutes of: Max-reps deadlifts (155/225) As many rounds and reps as possible in 19 minutes of: 4 strict pull-ups 12 box jumps (24/30) 18 handstand push-ups 24-calorie bike As many…

    Read More: CrossFit – Sat, Jul 25

  • CrossFit – Fri, Jul 24

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea cat-cow x 15 reps + 3 sets: 25ft/ea DB OH Carry 25 Band pull aparts 30s Bar Hang Strength (5 Rounds for weight) Every 3min x 5 Strict Press x 4 reps Strict Chin-Up x 5 add weight…

    Read More: CrossFit – Fri, Jul 24

  • Hype Hitters – Thu, Jul 23

    CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Thu, Jul 23

  • CrossFit – Thu, Jul 23

    CrossFit One World – CrossFit Dynamic Effort Lower 500m Row Adductor rock back x 10ea Banded lat stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall walks + :20s Hold 15 Barbell sumo good mornings Strength (6 Rounds for weight) Every 2min x 6 2 Power cleans + 1 Front Squat build in…

    Read More: CrossFit – Thu, Jul 23

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  • CrossFit – Mon, Oct 19

    CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy Machine or Jog Then Into… 2 ROUNDS 10 Lateral Band Walks (each way) 10 Glute Bridges 10 Air Squats 5 Slow Kang Squats 5 Broad Jumps Then Into… 2 ROUNDS 10 Wall Balls 5 Push-Ups Strength/Accessory Back Squat EVERY 1:00 (6:00) 4 Back Squats…

  • Hype Hitters – Sun, Oct 18

    CrossFit One World – Hype Hitters GAME #1 (Distance) GAME #2 (AMRAP – Reps) GAME #3 (Distance) GAME# 4 (AMRAP – Rounds) GAME #5 (AMRAP – Reps)

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    CrossFit One World – CrossFit Warm Up (Checkmark) -5:00 Row -Crossover Symmetry Activation 7 Reps Each Movement -X Row -X Reverse Fly -X Pull Down -X 90/90 -X Scaption 2 sets 10 Hand Release Push Ups 5 Single Arm Bench Press L/R Pressing Endurance (Weight) E5MOM 3rds 4 Bench Press 70% to 80% Rest 45sec…

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