Category: WOD

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 3 Rounds: 15 Cal Bike/20 Cal Row 10ea KB Single Arm OHS 15 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 5 sets: 5 Box Squats 18″ Box 3 Broad jumps – max effort! build to tough set on box…

CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM 2 Rep Snatch Complex @ 40% 1 RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Clear Tranquil (Time) For Time 2 Round 5 Ground to Overhead 95/65 RX…

CrossFit One World – CrossFit Metcon (Time) 5 rounds for time of: 21-cal. row 12 handstand push-ups 3 rope climbs, 15-ft. rope You go, I go. One partner rests while the other works. RX+ freestanding handstand push ups

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×6 6 Rep Overhead Squat @ 50% Increase Weight by 5 every set) CFOW Benchmark Run & Row (Time) 5 Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins

CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 35% of Clean increase by 5 every set 10 Push Up (Right after Pendlay Row)) Pulling the Devil Out (Time) For Time 10 – 1 Devil’s Press Pull-Ups Rx DB 35/25 (2) RX+DB 50/35 (2)

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×6 6 Rep Front Squat @ 60% Increase Weight by 5 every set) Laser Beam Lock and Load (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×5 5 Rep Front Squat @ 60% Increase Weight by 5 every set) Laser Beam Lock and Load (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×6 6 Rep Push Press @ 60% Increase Weight by 5 every set) Look Overhead (Time) 4 Rounds for time 250 m Row 10 Shoulder to Overhead 20 Overhead Plate Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×6 6 Rep Back Squat @ 60% Increase Weight by 5 every set) Turtle Hermit (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee Box Jumps 20 Wallballs 40 Double Under RX WB 14/20 Box 20/24 Rx+ WB 20/30 Box 24/30

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 5 Deadlift @ 65% 1 RM ) LVL 2 Death Gigas (Time) 5 Rounds for Time 20/15 Cal Row 15 Goblet Squats 53/35 20 Double Under 15 Russian KB 53/35 RX+ 5 Rounds 20/15 Assault Bike 10 Goblet Squat 70/53 20 Double Under 10 Russian KB…