Category: WOD

CrossFit One World – CrossFit Blacking out Friday (AMRAP – Reps) 4 Rounds for time 12 Complexes of: 1 Hang Power Clean + 2 Front Squats + 2 Shoulder-to-Overhead* 12 Synchronized Bar Facing Over-the-Bar Burpees 40 Calorie Row *Bar May Not Be Dropped Once a Complex is Started. 6 thruster penalty

CrossFit One World – CrossFit Thanksgiving Sampler Platter (Time) 5 Rounds of 5 Pull ups 10 Push Ups 15 Air Squat Then…. 4 Rounds of 8 Handstand Push ups or Pike HSPU 15 American Kettle Bell Swing 35/53 Then… 3 Rounds of 15 Box Jumps 20/24 15 Knee to Elbow or V- Ups Then.. 2…

CrossFit One World – CrossFit Strength Back Squat (5×3 E2MOM at 80-85%) Metcon NBW – Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters (53/35) 2-4-6-8-19-12-14-16-18-20 – Front Rack Reverse Lunges w/KB

CrossFit One World – CrossFit Strength NBW – Clean and Jerk Complex – Clean deadlift (do not stand all the way up) – Hang power clean – Full clean – Push press (push jerk if cannot hit a push press) – Split jerk Metcon NBW – Jonathan’s Tur-du-ken (Time) For time wrapped in an AMRAP,…

CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 75-80%) Metcon NBW – Moe and JP’s Over, Under, and the AB’s out! (Time) For Time: 10-1 – OHS (95/65) – Burpee Box Jumps *10 alt. v-ups after every round*

CrossFit One World – CrossFit Strength Push Press (12 Min E2MOM 5 Push Press @70%-75%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Handstand Push Up 10 Sumo Deadlift High Pull  Rx 95/65 20 Double Unders 25 Abmat Sit Up

CrossFit One World – CrossFit Metcon Metcon (No Measure) Team of 3 21 Min E3MOM (7 Rounds) 20 Wallball Rx 14/10 15 Overhead Squat Rx45/35 10 Burpee Team Must Complete each movement and will stagger start. For example. Partner A – Wallball Partner B – OHS Partner C – Burpee If team does not complete the reps within the given time…

CrossFit One World – CrossFit Strength Pause Back Squat (5×4 E2MOM at 70-75% of 1 RM) 3 second pause at the bottom of the squat for each rep. Metcon NBW – Jam Those Legs (Time) 3 Rounds For Time: – 10 Power Snatch (95/65) – 20 Front Squats – 300m Run

CrossFit One World – CrossFit Strength Push Press (5×3 E2MOM at 80-85% or 1 RM) Metcon NBW – Mighty Thor (AMRAP – Rounds and Reps) 18 Min AMRAP: – 5 Goddess Makers (35/25) – 10 Box Jump Overs – 15 Double DB Snatch 1 Goddess Maker is: – Push Up – DB Row – DB…