Month: August 2024
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Happy New Year 2021!
Read More: Happy New Year 2021!Begin this wondrous New Year with happiness, love and peace. We can overcome difficulties with strength, faith and patience. Enjoy the day with your loved ones! Happy New Year!
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New Year’s Eve
Read More: New Year’s EveCrossFit One World – CrossFit Skill Work Warm-up (No Measure) Tabata handstand holds. On the wall or Free standing Strength Tempo Thruster + Push Press (2+2, 5x’s E2MOM(10 min) @ 60% ) 3 seconds down, 1 second up (2x’s) + 2 push press Metcon “12/31” (Time) 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches…
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12/30/2020
Read More: 12/30/2020CrossFit One World – CrossFit Skill Warm-up (No Measure) 3 Rounds : 30 second hollow hold :10 seconds rest :30 seconds windshield wipers :10 sec rest :30 second plank :10 sec rest Strength Snatch High Pull + Hang Full Snatch from the Knee (5xs E2MOM @ 60% (1+1)) 1 Snatch High Pull 1 Hang From…
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12/29/2020
Read More: 12/29/2020CrossFit One World – CrossFit Skill Pistols (EMOM X 8 (Odd left leg, Even right leg) Work your progression/skill level (If you have pistols, try for 3-5 reps EMOM, rest remainder)) Weightlifting Front Squat (5×5 E2MOM @ 60%) 3 sec descent, explosive up Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Plate…
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12/28/20
Read More: 12/28/20CrossFit One World – CrossFit Skill Work Warm-up (No Measure) EMOM 10 Min (Alt each minute Turkish Get up 3 RepsLight Kettle Bell Strength Z Press (10 min EMOM 10×3) Z press also know Seated PressWork @ 65% of 1RM Strict Press Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3…
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12/27/2020
Read More: 12/27/2020CrossFit One World – CrossFit Warm-up Warm-up (No Measure) Skill Work 10 min Double Under Practice Double Unders, Almost Unders, Triple Unders.Try Tripple under if you have it. Strength Clean and Jerk Complex (5xE2MOM @ 60% (1+1+2)) 1 Clean Pull 1 Clean from above the knee 2 Jerks Metcon Metcon (Time) For Time 60,50,40,30,20,10 Double…
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SAT – TUR – DAY
Read More: SAT – TUR – DAYCrossFit One World – CrossFit Metcon A: Metcon (AMRAP – Rounds and Reps) 20 Min WOD Teams of 2 As Far as a team Can 1- Goddess Maker 10 Devil’s Press 2- Goddess Maker 10- Devil’s Press Ect… Devil Press Stayed the Same Rep, Goddess Maker Increase Split However you please. Example: Harv Does 1…
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GYM CLOSED, ENJOY YOUR HOLIDAY!
Read More: GYM CLOSED, ENJOY YOUR HOLIDAY!CrossFit One World – OW Fit
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12/24/2020
Read More: 12/24/2020CrossFit One World – CrossFit Skill Double-Unders (10 Min. Double Under Review/Practice) Advanced Athletes/”Flight Simulator” Strength Clean and Jerk (5x’s E2MOM @ 50% (1+1+2)) 1 Clean w/Pause below Knee 1 Full Clean 2 Jerks Metcon 12 Days of Crossfit (Time) 1 Snatch (95/65) 2 Thrusters (95/65) 3 Front Squats (95/65) 4 Jerks (95/65) 5 Hang…
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Merry Christmas!
Read More: Merry Christmas!Wishing you and your loved ones peace, health and joy this Christmas season. Enjoy this time to the fullest! Merry Christmas and happy holidays!
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CrossFit – Sat, Aug 15
CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…
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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…