CrossFit One World – CrossFit “Lalyk Birthday ? Wod” For time (Partner WOD) 33min Time Cap (Time) 4 ROUNDS 200M Run w/Sand Bag #40/#60 4 Sync OHS 85/115 30 Wall Balls 14/20 200M Run w/Sand Bag #40/#60 4 Sync Squat Clean 85/115 30 Pull Ups 200M Run w/Sand Bag #40/#60 4 Sync Thrusters 85/115 30…

CrossFit One World – CrossFit Power Snatch Cycling (5 Rounds for weight) Power Snatch E2MOM x 5 8-6-4-2-2 Touch and Go Sets Start at 60-65% work up to no more than 80% 1 RM () Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 14 mins of: 500/400 M Row 30…

CrossFit One World – CrossFit Power Clean Cycling (5 Rounds for weight) Power Cleans E2MOM x 5 8-6-4-2-2 Touch and Go Sets Start at 60-65% work up to no more than 80% 1 RM () Metcon (AMRAP – Reps) 5 rounds, 2 mins each, perform: 10 Single Dumbbell Hang PowerCleans, 50/35 lbs 16 Single Dumbbell…

CrossFit One World – CrossFit Bulgarian Split Squat (5 Rounds for weight) E2MOM x 5 16 (8R/8L) Dumbbell Bulgarian Split Squat Choose Load Double Dumbbell/KettlebellThere are a number of variations to park your raised foot, including bench, box, or stacking plates. () Metcon (Time) For time: 10 Power Snatches, 95/65 lbs 5 Rope Climbs 8…

CrossFit One World – CrossFit Upper Body Strength Development (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Ring Rows Hand Release Push Ups 12 Minute Cap Running DT (Time) 5 rounds for time of: 12 Deadlifts, 95/65 lbs 9 Hang Power Cleans, 95/65 lbs 6 Push Jerks, 95/65 lbs Run, 200 m Time cap: 18 minsThis is a light…

CrossFit One World – CrossFit Strength Back Squat (10.5 Min E90SOS (7 Round) 5 Back Squat Start 65% End 78% Of 1 RM Back Squat ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Cal Row 10 Devil’s Press 5 HSPU

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 5 Toes to Bar 10 Push Up 20 Sit Up (Score on WOD) Partner B 10 Cal Assault Bike 10 Alt DB Snatch Rx 35/50 (Must Complete a round to switch)

CrossFit One World – CrossFit Overhead Squat with Pause (5 Rounds for weight) E2MOM x 5 3 Overhead Squats w/3s Pause at bottom 60-65% of 1RMFocus is on quality of movement and range of motion. () Crossfit Games Open 20.1 With the annual Crossfit Games Open test upon us starting February 16th. We will be…

CrossFit One World – CrossFit Deadlift (4 Rounds for weight) E2MOM x 4 Deadlift 7-6-5-5 Suggested Loads: 60%-65%-70%-70% 1 RM () Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 8 mins of: 45 Front Squats, 65/45 lbs 45 Toes-to-bars 45 Overhead Squats, 65/45 lbs 45 Box Jump Overs 24″/20″ Accessory…

CrossFit One World – CrossFit Upper Body Strength Development (5 Rounds for weight) E2MOM x 5 Complete each round: 3 Wall Walks/ or 1 Wall Plank for :30s 8 Barbell Bent Rows choose load () Metcon (AMRAP – Rounds and Reps) AMRAP 16 30 Double Unders (60 Singles) 20/16 Calorie Row 10 Thrusters, 75/55 lbsThis…