Category: crossfit
-
WOD November 7, 2018 (Wednesday)
Read More: WOD November 7, 2018 (Wednesday)Warm-up: 5 Minute EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Deadlift (5, 3, 2, 1) 5, 3, 2, 1 start at 70% Add weight each round, i.e. 10# Go for a 1RM deadlift if you feel good. WOD: For Time…
-
WOD November 6, 2018 (Tuesday)
Read More: WOD November 6, 2018 (Tuesday)Warm-up: 10 Min: Work on Ring Muscle Up Drills -seated -box -standing -ring pull ups Weightlifting: Power Snatch (5x 1+4) 5 x E2MOM 1 Power Snatch + 4 Snatch Balance *Can substitute snatch balance for overhead squat WOD: 5 Rounds for Time 9 Hang Cleans 95/135 9 S2OH 9 Pull Ups RX+ Hang Clean 105/155…
-
WOD November 5, 2018 (Monday)
Read More: WOD November 5, 2018 (Monday)Weightlifting: Back Squat (3 x 5) 3 x E2MOM 5 Back Squat @ 85% WOD: AMRAP 12 Minutes 400 Meter Run 10 DB F Squat 35/55 10 DB S2OH Use two dumb bells at a times
-
WOD November 2, 2018 (Friday)
Read More: WOD November 2, 2018 (Friday)Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Front Squat (3 x 10) 3×10 @ 5-10# heavier than last week ~70% WOD: 5 Rounds for Time 16 Alt DB Snatches 35/50 14 DB OHS (7R/7L) 500 M Row…
-
WOD November 1, 2018 (Thursday)
Read More: WOD November 1, 2018 (Thursday)Metcon: 16 Minute EMOM 1- Bike 10/12 or Row 12/15 Cal 2- 16 DB Snatch 35/50 3- 15 WB 14/20 4- Rest RX+ 16 Min EMOM 1- Bike 12/15 or Row 15/18 Cal 2- 16 DB Snatch 50/75 3- 15 WB 20/30 4- Rest For RX+ must attempt to do DB Snatch and Wall Balls…
-
WOD October 31, 2018 (Wednesday)
Read More: WOD October 31, 2018 (Wednesday)Weightlifting: Overhead Squat (5 x 3) 5 x EMOM 3 OHS @ 70% WOD: 2 Rounds for Time as a Team of 2 400 M Med Ball Run (switch at 200M) 31 HSPU (while partner holds Wall Ball Overhead) 31 Weighted Sit Ups (while partner holds plank) 31 Wall Ball OHS (while partner holds HS)…
-
WOD October 30, 2018 (Tuesday)
Read More: WOD October 30, 2018 (Tuesday)Warm-up: 5×200 M Row :30 Rest Weightlifting: Power Clean (5 x 1 + 4) 5 x E@MOM 5×1 Power Clean + 4 Push Press 65%+ WOD: For Time 50 Double Unders 40 American KBS 35/53 30 Push Ups 20 Goblet Squats 10 Burpees
-
WOD October 29, 2018 (Monday)
Read More: WOD October 29, 2018 (Monday)Warm-up: Pistol -Mobility -Modifications -Scaling Weightlifting: Back Squat (3 x 6 ) 3 x E2MOM 3 x 6 Back squat @ 80% WOD: 4 Rounds for Time 5 DL 155/225 10 Pistols 200 Meter Run
-
Halloween Throwdown! October 27, 2018
Read More: Halloween Throwdown! October 27, 20182018 One World Halloween Throwdown! Spooky, scary workout fun! One World Family, it’s time for our In-House Partner Throwdown & Costume Contest, Saturday, October 27, 2018! In the spirit of all things Halloween & fitness we will be holding an in-house partner competition & costume contest. This competition will be scalable for all skill levels,…
-
WOD October 26, 2018 (Friday)
Read More: WOD October 26, 2018 (Friday)Warm-up: Double Under Practice 1 Min: Singles 1 Min: Doubles 1 Min: Singles Weightlifting: Front Squat (3 x 10) 3 x E2MOM 3 x 10 Front squats @ 5-10# heavier than last week (67.5%). WOD: 3 Rounds for Time 500 Meter Row 10 Front Lunges 95/135 30 Double Unders
Search
Popular Posts
-
CrossFit – Sun, May 17
CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run
-
Hype Hitters – Sat, May 16
CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)
-
CrossFit – Sat, May 16
CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…