Category: WOD

CrossFit One World – CrossFit Level G Tallgeese (AMRAP – Rounds and Reps) Teams of 2 Partner A 10 Rounds Accumulated for Time (1 Round Max at a time) 20 Wallballs 20/14 15 American KB Swing 53/35 10 HSPU Partner B 10 Lateral Burpee over Bar 5 Power Snatch 135/95 Determines the Switch

CrossFit One World – CrossFit 2k Row (Time) Max Effort 2k Row Back Squat (6 Rounds for weight) E2MOM x 6 5 Back Squats Start at 60% and work up to no more than 80%

CrossFit One World – CrossFit Clean and Jerk Complex (6 Rounds for weight) E2MOM x 6 1x [ 1 Hang Clean +1 Clean + 1 Split Jerk ], pick load Start at 60% and work up to no more than 80% 1RM Metcon (Time) 7 rounds for time of: 7 Hang Power Cleans, 95/65 lbs…

CrossFit One World – CrossFit Deadlifts (6 Rounds for weight) E2MOM x 6 5 – 5 – 3 – 3 – 1-1 Start at 75% – 80% – 85% Percentages are for each 2 sets. Metcon (No Measure) Every 6 Minutes for 4 Rounds complete: 30 Double Unders/45 Singles 50 ft. Kettlebell Front Rack Walking…

CrossFit One World – CrossFit Front Squat (5 Rounds for weight) E2MOM x 5 1 Front Squat + 1 Pause Front Squat+ 1 Front Squat Pause 2 seconds at the bottom Start at 70% 1 RM and increase to 80-85% Metcon (Time) 5 rounds for time: 12 Wallball Sit Ups Pick Load 3 Chest to…

CrossFit One World – CrossFit Snatch (6 Rounds for weight) E3MOM x 6 Every 3 Minutes: 3 Snatches 60% 1RM increase each round up to 80%. These are not touch and go. Metcon (AMRAP – Rounds and Reps) For a total of 3 Cycles: AMRAP in 3 mins of: 3 Shoulder to Overhead 135/95 lbs…

CrossFit One World – CrossFit Strength Level-Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)12 Min E2MOM Complete a Cycle @ 65%-70% 1 RM Metcon Level 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (Rounds & Reps) Partner A: 5 T2b 10 Burpee Box Jumps (24/20) 15 Wall-Balls (RX 20/14) Partner B: 20 Cal Row (Partner B switches w/Partner A after completing Row &continues where Partner A left off)

CrossFit One World – CrossFit () CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes…