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Month: October 2019

  • CrossFit – Sat, Nov 12

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 21 Min AMRAP Partner A 30/25 Cal Bike (When Done swap with Partner B) Partner B 10 Burpee DB Deadlift 15 DB Push Press 10 Burpee Box Jump Overs ( Partner A Continue where left off) Rx 50/35If No More Bike…

    Read More: CrossFit – Sat, Nov 12

  • CrossFit – Fri, Nov 11

    CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 65-70%) Metcon NBW – Pulling the Devil Out (Time) 10 – 1 – Devil’s Press (35/25) 1 – 10 Pull-Ups RX+: 50/35

    Read More: CrossFit – Fri, Nov 11

  • CrossFit – Thu, Nov 10

    CrossFit One World – CrossFit Strength Pause Front Squat (5×4 E2MOM at 65-70%) Front Squat with 3 sec pause the the bottom of the movement. Metcon NBW – Not So Clean Sweep (No Measure) E3MOM x 6 Every 3 minutes for 18 min (6 rounds) perform: – 200m Run – 5 Power Cleans (135/95) –…

    Read More: CrossFit – Thu, Nov 10

  • Veterans Day November 11, 2022

    “On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.” ~Dan Lipinski

    Read More: Veterans Day November 11, 2022

  • CrossFit – Wed, Nov 9

    CrossFit One World – CrossFit Strength Bench Press (15 min to establish a 3 rep max bench press Coaches: Please allow time for warm up before starting the clock.) Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men…

    Read More: CrossFit – Wed, Nov 9

  • CrossFit – Tue, Nov 8

    CrossFit One World – CrossFit Strength Deadlift (5×4 E2MOM at 75-80%) This is getting to a heavier percentage so if you cannot perform all reps with good form, drop to 3 reps. Metcon NBW – Empty Barbell Blitz (Time) For Time: 70 Push Press (45/35) 60 Barbell Box Step Ups (20/18) 50 Push Press 40…

    Read More: CrossFit – Tue, Nov 8

  • CrossFit – Mon, Nov 7

    CrossFit One World – CrossFit Strength Back Squat (20 min to establish a 3 rep max back squat Coaches: Please allow time for some warm up before starting the clock.) Welcome to week 6!  We are continuing to test our 3 rep maxes in our power lifts.  Wods should be done on the lighter side…

    Read More: CrossFit – Mon, Nov 7

  • CrossFit – Sun, Nov 6

    CrossFit One World – CrossFit Strength Power Snatch (12 Min E2MOM 5 Power Snatch @70%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Overhead Sit up 15 Cal Row 10 American KB Swings 5 Single Arm KB Over Head Squat Rx 53/35 Rx+ 70/53

    Read More: CrossFit – Sun, Nov 6

  • CrossFit – Sat, Nov 5

    CrossFit One World – CrossFit Level G Deathscythe (AMRAP – Rounds and Reps) Team of 2 21 Min AMRAP Partner A 1 Rope Climbs Rx+ Legless 6 Devil’s Press 20/40 Rx+ 50/35 Partner B 12 Wall Ball 20/14 Rx+ 30/20 24 Double Under Switch Every 3 Mins (Teammate pick up where they left off)

    Read More: CrossFit – Sat, Nov 5

  • CrossFit – Fri, Nov 4

    CrossFit One World – CrossFit Strength NBW – Clean and Jerk Complex (E2MOM x 5 at 70-75% of 1 rm clean and jerk) – Clean deadlift (do not stand all the way up) – Hang power clean – Full clean – Push press – Split jerk Metcon NBW – Jonathan’s Baby Dragon (Time) For Time:…

    Read More: CrossFit – Fri, Nov 4

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  • Hype Hitters – Thu, Oct 8

    CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over Barbell Row 5 sets of 8 reps…

  • Hypehitters

    CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…

  • CrossFit – Thu, Oct 8

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Any Machine / Cardio Choice Then Into… 3 ROUNDS 10 Glute Bridges 8 Dead Bugs 10 Empty-Bar Good Mornings 8 Empty-Bar Romanian Deadlifts Then Into… 2 ROUNDS 5 Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Abmat Sit Ups Strength/Skill Deadlift 3…

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