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  • CrossFit – Thu, Jan 23

    CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 50% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…

    Read More: CrossFit – Thu, Jan 23

  • CrossFit – Wed, Jan 22

    CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 65% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

    Read More: CrossFit – Wed, Jan 22

  • CrossFit – Tue, Jan 21

    CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar+5/ 40% Body Weight) Thruster from Down Under (Time) For Time: 3 Rounds of 50 Double Unders 10 Snatches (Not Power) Rest 90 Sec 3 Rounds of: 15 Thrusters 20/16 Cal Row Rx Bar 95/65

    Read More: CrossFit – Tue, Jan 21

  • CrossFit – Mon, Jan 20

    CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 65% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Hello Stranger (AMRAP – Rounds and Reps) 15 minutes AMRAP…

    Read More: CrossFit – Mon, Jan 20

  • CrossFit – Sun, Jan 19

    CrossFit One World – CrossFit Push Press (12 Min E2MOM 5 Rep Push Press @ 60% 1 RM) LVL 1 Mindblow (AMRAP – Rounds and Reps) 12 Min AMRAP 2-4-6-8-10-12-14-16-18-20 Thrusters 95/65 RX+ 115/85 Burpee Box Jumps Over 20/14 Rest 60 Sec 6 Min Time Cap 20-18-16-14-12-10-8-6-4-2 Handstand Push Up Box Jump 20/14 Detail: First…

    Read More: CrossFit – Sun, Jan 19

  • CrossFit – Sat, Jan 18

    CrossFit One World – CrossFit Willy Style (AMRAP – Rounds and Reps) 24 minutes AMRAP 4 Bench Presses 12 Pull-Ups 16 calorie Assault Bike 5 Burpee Rx Bench 225/155

    Read More: CrossFit – Sat, Jan 18

  • CrossFit – Fri, Jan 17

    CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Happy Gilmore (AMRAP – Rounds and Reps) 15 minutes AMRAP…

    Read More: CrossFit – Fri, Jan 17

  • CrossFit – Thu, Jan 16

    CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

    Read More: CrossFit – Thu, Jan 16

  • CrossFit – Wed, Jan 15

    CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53

    Read More: CrossFit – Wed, Jan 15

  • CrossFit – Tue, Jan 14

    CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…

    Read More: CrossFit – Tue, Jan 14

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  • CrossFit – Sat, Aug 15

    CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…

  • CrossFit – Fri, Aug 14

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…

  • CrossFit – Thu, Aug 13

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…

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