Month: July 2025
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WOD July 18, 2014 (Friday)
Read More: WOD July 18, 2014 (Friday)What’s up guys! Here’s the workout for Friday July 18: Tier 1 3 X 5 Overhead Squat 10 Minutes, Scaled Rope Climb Practice… *Score is total reps, keep a running count Tabata – Jump Rope Singles Tabata – KB High Pulls (pick weight) Tabata – Box Jumps Tier 2 3 x 5 Overhead Squat 10…
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What is the difference between Tiers?
Read More: What is the difference between Tiers?What is the difference between tiers and/or why do they vary by person? I think this is a great question and without an answer, I can understand your resistance and confusion. Please take the time to read my beliefs on what each tier means and why it pertains to you. Tier 1 In this tier,…
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WOD July 17, 2014 (Thursday)
Read More: WOD July 17, 2014 (Thursday)Hey guys, tomorrow will be a very light day. That doesn’t mean you shouldn’t come to the gym, it just means tomorrow will be a good day to work on a skill. Thursday July 17 2014Warm UpNo less than 10 minutes of mobility Adjust the damper setting, one attempt at 6, one attempt at 8,…
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WOD July 16, 2014 (Wednesday)
Read More: WOD July 16, 2014 (Wednesday)What’s up One Worlders! Here’s the workout for Wednesday July 16 2014: Tier 1 3 x 5 Push Press 3 x 5 Deadlifts… 5 Min Clock, Practice/Max Effort Handstand Hold *Complete the following for time: 1 Mile Run + 20 Burpees Tier 2 3 x 5 Push Press 3 x 5 Deficit Deadlifts (stand on…
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WOD July 15, 2014 (Tuesday)
Read More: WOD July 15, 2014 (Tuesday)What’s up everyone! Here’s the workout for tomorrow, Tuesday July 15, 2014: Tier 1 5 x 3 Hang Power Snatch 5 x 5 Sumo DL High Pull *As a team of 2, complete the following for time: – 50 Ring Rows (while partner hangs from bar) – 50 Back Squats (while partner holds the bottom…
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WOD July 14, 2014 (Monday)
Read More: WOD July 14, 2014 (Monday)What’s up everybody! Here’s the workout for tomorrow, Monday July 14, 2014: Tier 1 3 Rep Max Bench Press EMOM – 10 Minutes… (even) 8-10 Knee Push Ups (odd) 8-10 Ab Mat Sit Ups *Karen – 150 Wall Balls (pick weight) Tier 2 3 Rep Max Bench Press EMOM – 10 Minutes (even) 10-12…
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CrossFit – Wed, May 13
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
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CrossFit – Tue, May 12
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
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CrossFit – Mon, May 11
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…