Skill Work: Tabata Hand Stand Hold Weightlifting: Front Squat E3MOM 12 mins work up to a new 3 Rep Max Front Squat, start at 85% and work up! WOD:8 Minute AMRAP of: • 10 Sumo Deadlift High Pull 115/75# • 10 Toes to Bar

Core: Tabata Plank Holds/ Flutter Kicks Alternating Weightlifting: Deadlift E3MOM 12 mins, work up to a new 1 rep max deadlift, if you feel like you are not up for a new 1RM stick with 90% for 4 singles WOD: 2 Rounds For Time • 25 Row (calories) • 25 Burpees • 25 Deadlifts 115/75#…

Murph Challenge 2018 – May 28th Join us at CrossFit One World on May 28, 2018 for our annual Murph Challenge WOD. The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor Navy SEAL Lieutenant Michael Murphy,…

Capacity: 30 Cal Assault Bike For Time. This is an all out sprint for time! Weightlifting: E2MOM 10 mins 1 Power Snatch + 1 Hang Power Snatch at 80% of 1 RM Power Snatch WOD: Double Helen: 3 Rounds For Time -CAP 22 Minutes: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell…

Gymnastics: Muscle-ups EMOM 6 mins 2 Ring Muscle Ups + 3 Dips) Weightlifting: Push Press E2MOM 10 Mins 4 push press at 85% of your max alternate with 15 push ups on alternate minute WOD: AMRAP in 8 Minutes 5 Strict Press 95/65 rx+ 115/85 lb 15 Box Jumps 24/20 100 meter run after each…

Skill Work: Max Duration Hand Stand Hold Go for a max HS hold either free standing or against the wall Weightlifting: Front Squat E2MOM 12 mins 4 F.S at 75-80% of your 1 rep max WOD: Max rounds in 3 minutes of: 3 Over Head Squats 95/65 RX+:135/95 6 Power Snatch 95/65 RX+:135/95 9 Toes…

Core: Tabata Alternating L-Sit Hold and Hanging Strict Knee Raises Weightlifting: Deadlift E2MOM 10 minutes of 2 DLs at 90% of your 1 rep max. Alternate with Strict Pull Ups or 2-3 bar muscle ups WOD: AMRAP in 10 Minutes 9-15-21-27-33-39…etc * Sit-ups w/ medicine ball 20/14 lb Thrusters 95/65 lb *increase reps by 6…

Skill Work: Tabata Toes to Bar Weightlifting: Bench Press E2MOM 14 mins 4 Bench Press at 78-85% of your 1 rep max WOD: 4 Rounds for time -CAP 20 Minutes 21 Alternating Dumbell Snatch 50/35 15 Lateral Burpee Over Dumbell 9 Pull Ups, rx+ chest to bar Pull Ups 300 Meters on rower after each…