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  • CrossFit – Mon, Nov 11

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Cal Row 10 Alt DB Snatches 20 Wallballs 20 Double Unders Rx…

    Read More: CrossFit – Mon, Nov 11

  • CrossFit – Mon, Nov 11

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Cal Row 10 Alt DB Snatches 20 Wallballs 20 Double Unders Rx…

    Read More: CrossFit – Mon, Nov 11

  • CrossFit – Sun, Nov 10

    CrossFit One World – CrossFit Handstand Push-ups (12 Min EMOM Odd/Even Rounds Odd – 5 Handstand (3+ Rep Based on Progression) Even – 5 Box Jumps Increase Height Every Set by 2 inches or 15 pound plate) Box Jumps (5 Reps Increase every set by 2 inches) LVL 1 Brave (Time) 5 Round For Time…

    Read More: CrossFit – Sun, Nov 10

  • CrossFit – Sat, Nov 9

    CrossFit One World – CrossFit Bear Complex (Max Bear Complex) Power Clean Front Squat Push Press Back Squat Second Push PressBuild to max bear complex in 10 minutes 221212 (Time) 5 rounds for time of: 10 deadlifts Run 200 meters 15 push-ups ♀ 155 lb ♂ 225 lb

    Read More: CrossFit – Sat, Nov 9

  • CrossFit – Fri, Nov 8

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Deadlift Increase 5 Every Set) Double Down (Time) 5 Rounds for Time: 15 Box Jumps (24/20”) 15 Double Dumbbell Deadlifts 15 V-Ups Rx Box 24/20 DB 50/35 (Two DB)

    Read More: CrossFit – Fri, Nov 8

  • CrossFit – Thu, Nov 7

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Hang Power Clean 10 Push ups 10 Cal Row 10 Plate Sit…

    Read More: CrossFit – Thu, Nov 7

  • CrossFit – Wed, Nov 6

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Push Press Increase 5 Every Set) Cut You Off (AMRAP – Reps) 5 Rounds for Reps: (29 Min with Rest) 1:00 Devils Press 1:00 KB Russian Swings 1:00…

    Read More: CrossFit – Wed, Nov 6

  • CrossFit – Wed, Nov 6

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Push Press Increase 5 Every Set) Cut You Off (AMRAP – Reps) 5 Rounds for Reps: (29 Min with Rest) 1:00 Devils Press 1:00 KB Russian Swings 1:00…

    Read More: CrossFit – Wed, Nov 6

  • CrossFit – Tue, Nov 5

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set)

    Read More: CrossFit – Tue, Nov 5

  • CrossFit – Tue, Nov 5

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 5 Toes to Bar 10 Overhead Squat Max Lateral Burpee Rest/Transition 10-15 Sec Rx…

    Read More: CrossFit – Tue, Nov 5

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  • CrossFit – Sun, Nov 8

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…

  • CrossFit – Sat, Nov 7

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…

  • CrossFit – Fri, Nov 6

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…

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