Month: April 2026
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BodySpec April 23, 2017
Read More: BodySpec April 23, 2017BodySpec will be at CrossFit One World on Sunday April 23, 2017! BodySpec performs body fat and body composition testing using a truck equipped with a DXA scanner. In a fully-clothed 10 minute scan, you’ll learn more about your body than you’ve ever known. At just $45 per scan, we’re the most affordable DXA scan…
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WOD April 24, 2017 (Monday)
Read More: WOD April 24, 2017 (Monday)Front Squat: E3MOM 15 minutes starting at 90% work up to a new 1RM AMRAP: Three rounds with 1 minute at each station: Box jumps 24/20″ Row for calories Russian KB swings 24/16 kg Rope climbs: each rep counts as 5 reps Rest: 1 minute Score is total reps across all rounds
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WOD April 21, 2017 (Friday)
Read More: WOD April 21, 2017 (Friday)Weightlifting Back Squat (E3MOM 12 Mins 2 Back Squats at 90% ) 4×2 @ 90% Metcon: “DG” (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters (35/25) 12 Dumbbell Walking Lunges (35/25) In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012 U.S. Air…
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WOD April 20, 2017 (Thursday)
Read More: WOD April 20, 2017 (Thursday)Skill Work Muscle-ups (EMOM 6 mins 3 Ring Muscle ups or 5 Bar Muscle Ups) Work on getting you kip more efficient for ring muscle-ups! Weightlifting Clean and Jerk Metcon (For Time) EMOM: 5 burpee pull ups until you finish the 120! 100 medicine ball cleans 20/14 lbs START THE WORKOUT WITH THE 5 burpee…
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WOD April 19, 2017 (Wednesday)
Read More: WOD April 19, 2017 (Wednesday)Skill Work Tabata Kettle Bell Single Arm over Head hold 24/16 KG (alternate arms) Weightlifting Deadlift (E3MOM 12 Mins 2 Deadlifts at 90% of 1 RM ) 4X2 @ 90% Metcon (AMRAP – Rounds and Reps) in 15 Minutes of: 3 Dumb Bell push press 50/35 6 Burpee Dumbell Deadlift 50/35 9 Box Jumps 12…
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WOD April 18, 2017 (Tuesday)
Read More: WOD April 18, 2017 (Tuesday)Skill Work Weighted Pull-ups (EMOM 6 Mins 4 Weighted Pull ups) work at 10-20% of your current body weight Weightlifting Shoulder Press (E3MOM 12 MINS 2 Strict Press at 90% of 1 RM) 4×2 @ 90% Metcon (Time) Time cap: 15 mins 4 Rounds for time: 25 Push Ups 15 Hang Power Snatch 95/65 Rx…
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WOD April 17, 2017 (Monday)
Read More: WOD April 17, 2017 (Monday)Skill Work Tabata Hand Stand Hold Weightlifting Front Squat (E3MOM 12 Mins 2 Front Squats at 90% of 1 RM) 4×3 @ 90% of 1RM Metcon (Time) TIME CAP: 13 MINS 9-15-21 American Kettle Bell Swings 32/24 Toes to Bar Today we have a classic rep scheme of kettlebell swings and toes-to-bar. The rep totals for…
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WOD April 14, 2017 (Friday)
Read More: WOD April 14, 2017 (Friday)Skill Work Reverse Hypers (10-10) Weightlifting Back Squat (E2MOM 10 Mins 3 Back Squats at 85% of 1 RM ) We are upping the percentage from last week and decreasing the reps, so lets dig deep on the repetitions! Metcon “Holleyman ” 30 Rounds for Time of: 5 Wall-Ball Shots 20/14# 3 Handstand Push-ups 1…
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WOD April 13, 2017 (Thursday)
Read More: WOD April 13, 2017 (Thursday)Skill Work Ring Dips (EMOM 6 mins max unbroken set of ring dips) Weightlifting Snatch (E3MOM 12 Mins, 3 Squats Snatches + 1 Over Head Squat) Every three minutes for 12 mins we will perform 3 SQUAT snatches and an additional overhead squat on the last snatch. Working set should be at 75-85% Metcon (For…
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WOD April 12, 2017 (Wednesday)
Read More: WOD April 12, 2017 (Wednesday)Skill Work Weighted Pull-ups (EMOM 6 mins 4 Weighted Pull ups) Weightlifting Deadlift (E2MOM 10 Mins 3 Deadlifts at 85% of 1 RM ) Metcon (AMRAP – Rounds and Reps) AMRAP 11 Mins of 30 Double Unders 3 Bar Muscle ups 400 meter run
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Hype Hitters – Tue, Apr 28
CrossFit One World – Hype Hitters
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CrossFit – Tue, Apr 28
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
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CrossFit – Mon, Apr 27
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…