Month: April 2023
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Bah! Humbug!
Read More: Bah! Humbug!CrossFit One World – CrossFit Strict Press (Establish your 1RM Strict Press in 15 mins) JAM METHOD 210305 (AMRAP – Reps) With a 20 minute running clock: Fran 21-15-9 Thrusters (95/65#) Pull ups + Lil’ Nancy 3 Rounds 400m Run 15 Overhead Squats (95/65#) + w/ the time remaining AMRAP Wallballs (20/14) You will have…
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12 Days of Christmas
Read More: 12 Days of ChristmasCrossFit One World – CrossFit 12 Days of Crossfit (Time) 1 Snatch (95/65) 2 Thrusters (95/65) 3 Front Squats (95/65) 4 Jerks (95/65) 5 Hang Power Clean (95/65) 6 Dead Lifts (95/65) 7 Sumo Dead Lift High Pull (95/65) 8 Push Ups 9 KB Swing (53/35) 10 Box Jumps (24″/20″) 11 Toes to Bar 12…
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Merry Christmas & Happy New Year!
Read More: Merry Christmas & Happy New Year!Wishing everyone a joyous, festive and safe Christmas and New Year 2022!
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SLEIGH RIDE
Read More: SLEIGH RIDECrossFit One World – CrossFit Row your Boat ANNIE (Time) 50-40-30-20-10 Double Unders Abmat Sit Ups Cal Row
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Mary Making Merry
Read More: Mary Making MerryCrossFit One World – CrossFit ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats
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Mistletoe Mania
Read More: Mistletoe ManiaCrossFit One World – CrossFit CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#
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Must BE Sunday
Read More: Must BE SundayCrossFit One World – CrossFit Strength 12 Min E2MOM 5 Bench Press @75 % – 80% 1 RM Bench Press Metcon A: KettleBaller (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American Kettle Bell Swing 15 Goblet Squat Cool Down 5 Min Rest B: Metcon (Time) 21-15-9…
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HOLIDAZE
Read More: HOLIDAZECrossFit One World – CrossFit Metcon (No Measure) 2 Rounds for Time: 100 calorie Row (switch every 25) 50 Handstand Push-Ups (total) Scaled Option 50 hand-release push-ups Time Cap: 25 minutes **REST 3 MINUTES** Establish your 1 Rep Max Snatch in 10 minutes Score: Team Total Weight
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Nightmare Before Christmas Week
Read More: Nightmare Before Christmas WeekCrossFit One World – CrossFit Deadlift (Establish a new 1 Rep Max Deadlift in 20 mins) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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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…
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CrossFit – Tue, Aug 11
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
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CrossFit – Mon, Aug 10
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 DB…