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Category: WOD

  • CrossFit – Thu, Jan 30

    CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 50% 1 RM RDL) Metcon (Time) 4 Rounds For Time 10 Box Jumps 10 Sprawls 10 Deadlift 10 Hand Release Push Up Rx Box 24/20 Bar 205/135 Rx+ Box 30/24 Bar 225/155

    Read More: CrossFit – Thu, Jan 30

  • CrossFit – Wed, Jan 29

    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 Just Keep Swimming (AMRAP – Rounds and Reps) 12 Min…

    Read More: CrossFit – Wed, Jan 29

  • CrossFit – Tue, Jan 28

    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 – Tue, Jan 28

  • CrossFit – Mon, Jan 27

    CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 3 Reps Sots/Zots Press @ Bar+5/ 40% Body Weight) Zots Press Umbrella Ella (Time) 4 Rounds for Time: 12 Pull Ups/6 Bar Muscle-Ups (RX+) 50 Double-Unders 30 Alternating Pistols

    Read More: CrossFit – Mon, Jan 27

  • CrossFit – Sun, Jan 26

    CrossFit One World – CrossFit Front Squat (10 Min E2MOM 5 Rep Front Squat @70 %) LVL 1 Somersault (AMRAP – Rounds and Reps) 20 Min AMRAP Every 4 Mins Starting from Zero 12 WallBalls 20/14 Rx + 30/20 Then with the remaining time do as many round of 6 Front Rack Reverse Lunge 8…

    Read More: CrossFit – Sun, Jan 26

  • CrossFit – Sat, Jan 25

    CrossFit One World – CrossFit Eevee (Time) For Time: 800 Meter Run 60 Russian Twists (Left+Right=1) with a Plate 600 Meter Run 50 Ring Push Ups 400 Meter Run 40 Toes-to-Bar Rx Plate 25/15

    Read More: CrossFit – Sat, Jan 25

  • CrossFit – Fri, Jan 24

    CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 50% 1 RM RDL) Metcon (Time) 4 Rounds For Time 10 Sumo Deadlift High Pull 10 Front Rack Reverse Lunges 10 Deadlift 10 Front Squat Rx 155/115 Rx+ 185/135

    Read More: CrossFit – Fri, Jan 24

  • 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

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  • CrossFit – Thu, May 21

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 3 Clean and Jerks build to 3RM Conditioning (AMRAP – Rounds and Reps) AMRAP 8mins 200m Run 9 Power Snatches 95/65lbs 15 Wall Balls 20/24lbs…

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    CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s HS or 25ft HSW…

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