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Month: April 2026

  • CrossFit – Sat, Feb 25

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP Team of 2 Partner A 10 DB Alt Snatch 10 Goblet Squats 10 Single DB Alt Reverse Lunges Rx 50/35 (Determines the switch with partner B) Partner B 6 Shoulder to Overhead 8 Overhead Squat 10 Lateral Hops Rx 115/85 (Rounds…

    Read More: CrossFit – Sat, Feb 25

  • CrossFit Open 23.2

    CrossFit Open 23.2a & 23.2b 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

    Read More: CrossFit Open 23.2

  • CrossFit – Thu, Feb 23

    CrossFit One World – CrossFit Overhead Barbell Reverse Lunge (5 Rounds for weight) E2MOM x 5 8 Barbell Overhead Reverse Lunge This movement is new to most of you. Start with 30- 35% !RM Overhead Squat or barbell until you get comfortable with the movement. () Evelyn’s BDay Wod (Time) 3 rounds 32 double unders…

    Read More: CrossFit – Thu, Feb 23

  • CrossFit – Tue, Feb 21

    CrossFit One World – CrossFit Sumo Deadlifts (5 Rounds for weight) E2MOM x 6 5 Sumo Deadlifts Start with a light load 50 – 55% of 1 RM () Metcon (Time) 3 rounds,for time, of: 30 Wall Balls 20/14 lbs 10’/9′ 30 Abmat Situps 30 Kettlebell Swings 53/35 lbs Time Cap: 15 Mins Scaling Options:…

    Read More: CrossFit – Tue, Feb 21

  • CrossFit – Mon, Feb 20

    CrossFit One World – CrossFit Bulgarian Split Squat (5 Rounds for weight) E2MOM x 5 8L/8R Bulgarian Split Squats Increase load from 2 weeks ago. You can also use a barbell in a back rack. () Metcon (Time) 5 rounds for time of: 20 Push Press, 115/85 lbs 20 Strict Pull-ups Time cap: 18 mins…

    Read More: CrossFit – Mon, Feb 20

  • CrossFit – Sun, Feb 19

    CrossFit One World – CrossFit Strength Front Squat 12 Min E2MOM 6 Rep Front Squats @ 65%- 75% Metcon Level 1 Brave (Time) 5 Round For Time 25 Russian Kettle Bell Swing 53/35 ( RX+ 70/53 ) 10 Hand Release Push Up ( RX+ 5 Handstand Push Ups) 25 Sumo Deadlift High Pull 10 Pull…

    Read More: CrossFit – Sun, Feb 19

  • CrossFit – Sat, Feb 18

    CrossFit One World – CrossFit Metcon (Time) Team of 2 Team Buy In / Buy Out 800 Run w/ KB 70/53 (Teams share the burden of a single KB Carry) Then 4 Rounds for Time 100 Double Unders 50 Russian KB Swings 24Thrusters 12Wall Walks (Break up the Rep however they want) (Team may only…

    Read More: CrossFit – Sat, Feb 18

  • CrossFit – Fri, Feb 17

    CrossFit One World – CrossFit Warm Up (No Measure) 3 rounds for quality of: 12/9 Row Calories 12 Alternating Leg V-ups 9 Barbell Good Mornings, 45/35 lbs 6 Barbell Back Squats, 45/35 lbs 1x [ Ring Support Hold, 15 secs + Ring Dip Hold, 15 secs ] 23.1 Specific Warm Up For quality: 12 Row…

    Read More: CrossFit – Fri, Feb 17

  • CrossFit Open 23.1

    CrossFit Open 23.1 (14.4 REPEAT) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans

    Read More: CrossFit Open 23.1

  • CrossFit – Thu, Feb 16

    CrossFit One World – CrossFit Mobilization and Warm up (No Measure) Every 1 min for 9 mins, alternating between: 12/9 Row Calories 10 Burpee Bar Touches *Mobilization Exercise (See below) *Round 1: Pigeon Stretch, L 20 secs/R 20 secs *Round 2: World’s Greatest Stretch, L 20 secs/R 20 secs *Round 3: Thoracic Squat Rotations, 1…

    Read More: CrossFit – Thu, Feb 16

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  • CrossFit – Wed, Apr 29

    CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…

  • Hype Hitters – Tue, Apr 28

    CrossFit One World – Hype Hitters

  • 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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