Month: April 2019

Announcements CROSSFIT AND BOOTCAMP FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE. Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.   Time: HEAT 1 starts @7:30 am- scaled HEAT 2 starts @ 8:45 am – scaled & RX HEAT 3 starts @ 10:15 am – scaled…

CrossFit One World – CrossFit Clean (10 Min E2MOM 4-5Rep Cleans @ 50%- 60%) $$ The Glute Game (Time) For Time: 800 meter Run 30 Double Dumbbell Weighted Walking Alt Lunges (50/35 lb) 200 meter Run 30 Jumping Alt Lunges (No Weights) 200 meter Run 30 Double Dumbbell Front Rack Reverse Weighted Alt Lunges (50/35…

CrossFit One World – CrossFit LVL JT Team WOD (Who’s Dis?) (AMRAP – Rounds and Reps) Teams of Two – 25 Min. AMRAP Rounds & Reps (You Go, I Go Style) Ascending Ladder by 3’s (3, 6, 9,12, etc.) Hang Power Cleans 95/65(RX+ 135/105) Box Jumps 24/20 Hand Release Push-Ups (RX+ Handstand Push-Ups) Toes to…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 6 Rep Deadlift @ 60%- 65%) Romanian Deadlift (RDL) (5 Rounds of 90 Sec (7.5 Mins) 4 Rep Romanian Deadlift @ 55% – 60% ) $$ Pushing P (AMRAP – Rounds and Reps) AMRAP in 15 minutes 5 Curtis P’s (95/70 lb)* 10 Toes-to-Bar *1 Curtis…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 60%- 65%) Overhead Lunges (5 Round of 90 Sec (7.5 Mins) 6 Rep Total OH Lunges (Start light new movement. Lean toward caution please us Barbell)) $$ Climb the Ladder (AMRAP – Rounds and Reps) As Many Reps As Possible…

CrossFit One World – CrossFit Snatch (10 Min E2MOM 4-5 Reps Snatch @ 50% – 60%) Snatch Grip High Pulls (4 Round of 90 Sec (6 Mins) 2 Rep @ 60% – 65%) $$ Dusted (No Measure) Every 3 Minutes for 5 Sets: 15/10 Cal Assault Bike/SkiErg/Row 10 Box Jump Overs (24″/20″) 5 Power Snatches…

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squat @ 60% – 65% (Emphasis on Position and Speed)) Romanian Deadlift (RDL) (5 Round of 90 Sec (7.5 Mins) 5 Reps @ 60% – 65%) $$ Chaos (3 Rounds for reps) AMRAP in 4 minutes for 3 Rounds: 500/400 Meter Row…

CrossFit One World – CrossFit Hang Clean (10 Min E2MOM 6 Rep Hang Clean @ 50%-60%) Clean High Pull (4 Rounds of 90 Sec (6 Mins) 2 Reps @ 70%-80% Clean) $$ Maverick (Time) For Time: 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Rep Front Squat @ 80% – 85%) $$ Petty (Time) 10 Rounds for Time: 3 Man Makers (2×40/25 lb) 2 Wall Walks with a running clock, complete 10 rounds of the prescribed work in the order written as fast as possible (“For Time“). Score…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 One Rest/ One Works Accumulate Reps For Time 50 Cal Assault 50 Toes to bar 50 Back Squats 95/135 50 Overhead Squat 65/95 50 Back Squat 95/135 50 Toes to Bar 50 Cal Assault Bike Break Rep However you desire.