Month: November 2019
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June 2, 2022
Read More: June 2, 2022CrossFit One World – CrossFit Strength Snatch (DE-LOAD: 5×3 E2MOM Snatch Singles @ 50%) This is NOT touch and go snatches. Reset after each snatch. Think of 3 singles instead of 3 reps. Metcon (Time) 5 Rounds for Time: 300m Run 8 Hang Power Snatches (115/85) 10 Pistols 12 Toes To Bar
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June 1, 2022
Read More: June 1, 2022CrossFit One World – CrossFit Strength Front Squat (DE-LOAD: 5×6 E2MOM @ 50%) Metcon (AMRAP – Rounds and Reps) AMRAP in 23 minutes: 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell Front Rack Lunges (2×40/25 lb) 9 Dumbbell Push Presses (2×40/25 lb) 20 ABMAT Sit-Ups On a 23-minute clock, perform as many rounds and repetitions…
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May 31, 2022
Read More: May 31, 2022CrossFit One World – CrossFit Strength Strict Press (DE-LOAD: 5×6 E2MOM @ 50%) Metcon (No Measure) EMOM in 20 minutes: 3 Power Cleans (135/95 lb) 4 Front Squats (135/95 lb) 5 Lateral Burpees Over Bar On a 20-minute clock, every minute on the minute (“EMOM”) complete the prescribed work in the order written.
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Memorial Day “Murph” Challenge 2022
Read More: Memorial Day “Murph” Challenge 2022Memorial Day “Murph” Please join us MONDAY, MAY 30th 2022, Memorial Day, for Murph and Mimosas. We will be serving Mimosa and bagels after the WOD. BRING FRIENDS AND FAMILY! ALL ARE WELCOME TO PARTICIPATE. HEAT 1 starts @ 9:15am HEAT 2 starts @ 10:45am We will have 3 primary options for completing Murph (scaling…
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May 29th 2020
Read More: May 29th 2020CrossFit One World – CrossFit Strength Bench Press 10 Min E2MOM 6 Rep Becnh Press @ 75%-80% Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 4 Man Makers 50/35 8 DB Lunges 12 Floor thruster 200 Run
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May 28th 2022
Read More: May 28th 2022CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 24 Min AMRAP On Top of every 4 Mins 5 Synchro Burpee (Starts at Zero) Then 18 Power Snatches 95/65 (RX+135/95) 36 Lateral Hops Over Bar 18 HSPU 36 Thrusters 95/65 (RX+135/95) One Rest While One Works Accumulate Count
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May 27, 2022
Read More: May 27, 2022CrossFit One World – CrossFit Strength Overhead Squat (5×3 E2MOM @ 80 – 85%) Metcon (Time) For Time: 50 Calorie Row 40 Box Jumps (24/20 in) 30 Kettlebell Swings (53/35 lb) 20 Goblet Squats (53/35 lb) 10 Burpees 20 Goblet Squats (53/35 lb) 30 Kettlebell Swings (53/35 lb) 40 Box Jumps (24/20 in) 50 Calorie…
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BALLEN’
Read More: BALLEN’CrossFit One World – CrossFit Strength Clean and Jerk Complex (E2MOM x 5 @ 80 – 85%) – Clean Deadlift (do not stand all the way up) – Full Clean – Front Squat – Split Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 18 Minutes: 5 Ring Dips or Ring Muscle Ups 8 Hang…
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May 25, 2022
Read More: May 25, 2022CrossFit One World – CrossFit Strength Back Squat (DE-LOAD: 5×6 E2MOM @ 50%) Metcon (Time) Breee it On ! 5 Round For Time 3 Cluster 135/95 7 Burpee Box Jump Over 24/20 25 Double UnderRX+: 185/135 Cluster
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May 24, 2022
Read More: May 24, 2022CrossFit One World – CrossFit Strength Strict Press (5×3 E2MOM @ 85 – 90%) Metcon (AMRAP – Rounds and Reps) Tangle it Up 24 Min AMRAP 5 Toes to Bar 2 Power Cleans 135/95 4 Push Press 135/95 500 m Row
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CrossFit – Fri, Aug 14
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
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CrossFit – Thu, Aug 13
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
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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…