Announcements

CROSSFIT AND BOOTCAMP

FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE.

Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.

 

Time:

HEAT 1 starts @7:30 am- scaled

HEAT 2 starts @ 8:45 am – scaled & RX

HEAT 3 starts @ 10:15 am – scaled &RX

 

This unique Memorial Day tradition will take place around the globe again on Memorial Day, Monday, May 29, 2023.

CrossFit One World – CrossFit

Clean (10 Min E2MOM
4-5 Rep Clean
@ 65% )

Push Press (4 Round of 90 Sec (6 Mins)
4 Rep Push Press
@ 50% – 60%)

$$ Wacky Wednesday (Time)

8 Rounds for Time
3 Clean-and-Jerks (155/105 lb) RX+ (185/135)
100 meter Run
1 Round of Cindy*

*1 Round of Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
The main focus on today’s workout will be on the Clean and Jerks. This is a big range of motion with the barbell and will require midline stabilization along with active shoulders on the overhead.

If you can complete 6 Clean and Jerks at the prescribed weight unbroken when fresh, complete this as written. If you need to reduce the weight, pick the heaviest weight you can perform 6 reps unbroken when fresh.

These Clean and Jerks don’t need to be unbroken, if you are comfortable with quick singles feel free to drop from overhead and repeat.