CrossFit One World

Try for Free
Start Now

WOD October 6, 2017 (Friday)

Skill Work: Alternating Pistols & HSPU
EMOM 6 minutes 4 alternating pistols
3 hand stand push ups

Weightlifting: Back Rack Lunge
E2MOM 12 minutes 6 Back Rack Lunges at 40-45% of 1 rm

WOD:
3 Rounds with 1 minute on each station:
-Two arm dumbbell front squat 50/35 lb
-Double unders
-Two arm dumbbell push jerk 50/35 lb
-Calorie Row
-AB Mat Sit ups
-Rest
Today’s workout will be scored in the same manner as the famous CrossFit workout “Fight Gone Bad”. Count your total number of reps accumulated at all stations to arrive at a single number.

Search

Popular Posts

  • 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…

  • 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…

Categories

Archives

Tags