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Month: March 2026

  • CrossFit – Thu, Nov 21

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min WOD On top of every 3 Mins 25 Wall-balls Then AMRAP 10 Cal Row…

    Read More: CrossFit – Thu, Nov 21

  • CrossFit – Wed, Nov 20

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 M Run 10 DB Front Rack Reverse Lunges Max Rep Devil’s Press (2 DB) Rx…

    Read More: CrossFit – Wed, Nov 20

  • CrossFit – Tue, Nov 19

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) CRISS CROSS (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to…

    Read More: CrossFit – Tue, Nov 19

  • CrossFit – Mon, Nov 18

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…

    Read More: CrossFit – Mon, Nov 18

  • CrossFit – Sun, Nov 17

    CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…

    Read More: CrossFit – Sun, Nov 17

  • CrossFit – Sat, Nov 16

    CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box

    Read More: CrossFit – Sat, Nov 16

  • CrossFit – Fri, Nov 15

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 16 DB Reverse Lunges (Two DB) 10 Sprawls 15 American KB Swings Rx…

    Read More: CrossFit – Fri, Nov 15

  • CrossFit – Thu, Nov 14

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Deadlift Increase 5 Every Set) Metcon (6 Rounds for reps) 12 Min E2MOM 250 m Row Max Burpee Box Jumps Rx Box 24/20 Rx+ Box 30/24

    Read More: CrossFit – Thu, Nov 14

  • CrossFit – Wed, Nov 13

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Clean (Squat Clean) Increase 5 Every Set) Mile High (Time) 4 Rounds for Time: 400 meter Run 3 Rounds of: 3 Power Cleans 3 Front Squats 3 Push Jerks…

    Read More: CrossFit – Wed, Nov 13

  • CrossFit – Tue, Nov 12

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Push Press Increase 5 Every Set) Metcon (Time) 4 Rounds for Time 10 Shoulder to Overhead 10 Slam Ball 20/15 10 Bar Facing Burpee Rx SB 20/15 Bar…

    Read More: CrossFit – Tue, Nov 12

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    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…

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    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…

  • CrossFit – Fri, Nov 6

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…

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