Category: WOD
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12/07/2020
Read More: 12/07/2020CrossFit One World – CrossFit Strength 10 Min E2MOM Back Squat @ 77%- 81% 1 RM Back Squat Back Squat Metcon Metcon (Time) 5 Rounds For Time 20 Wallballs 20 Double Unders 400m Run
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12/06/2020
Read More: 12/06/2020CrossFit One World – CrossFit Strength 10 MIn E2MOM 3 Power Clean 2 Front Squat @ 70% – 72% 1 RM Front Squat Power Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Mountain Climbers 200m Run 10 Cleans ( Squat Clean ) 135/95
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Partner or Solo…? Pick your Poison!
Read More: Partner or Solo…? Pick your Poison!CrossFit One World – CrossFit Metcon A: Metcon (Time) Solo WOD 10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees Thrusters (95/65) Burpees Sumo Deadlift High-Pulls (95/65) Burpees Kettlebell Swings (53/35) B: Metcon (Time) Partner WOD 10-9-8-7-6-5-4-3-2-1 Reps 2 Rounds For Time Burpees (**Synced) Thrusters 95/65 (*Split) Burpees (**Synced) Sumo Deadlift High-Pulls 95/65 (*Split) Burpees (**Synced) Kettlebell Swings 53/35…
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12/04/2020
Read More: 12/04/2020CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Deadlift @ 68%-70% 1 RM Deadlift Deadlift Metcon Metcon (Time) 5 Rounds For Time 8 Deadlift 205/ 155 16 Lateral Hops 24 Air Squats 15 Min Cap
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12/03/2020
Read More: 12/03/2020CrossFit One World – CrossFit Strength 10 MIn E2MOM 5 Snatch @ 70%-72% 1 RM Snatch Snatch Metcon Metcon (Time) 5 Round For Time 5 Goddess Makers 10 Burpee 200m Run
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12/2/2020
Read More: 12/2/2020CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Rep Back Squat @ 75%- 78% 1 RM Back Squat Back Squat Metcon Metcon (AMRAP – Reps) 6 Round Of E3MOM 300m Run Max Rep Wall Ball 14/20 ( RX+ 20/30
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12/1/2020
Read More: 12/1/2020CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 5 Push Press @ 65% 1 RM Even- 5 Pendlay Or 5 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (3 Rounds for reps) 5 Set of E3MOM 200m…
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11/30/2020
Read More: 11/30/2020CrossFit One World – CrossFit Strength 10 MIn E2MOM 2 Cleans 2 Front Squat @ 70% -75% 1 RM Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Power Cleans 135/95 20 DB Step Up 35/50 400m Run
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11/29/2020
Read More: 11/29/2020CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Deadlift @ 68%-70% 1 RM Deadlift Deadlift Metcon Metcon (AMRAP – Rounds and Reps) 12 Mins AMRAP 20 Single Leg Alternating KB Deadlift ( 53/35 30 Mountain Climbers 40 Air Squat
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“Burn off the Turkey”
Read More: “Burn off the Turkey”CrossFit One World – CrossFit Metcon (Calories) Teams of 4 for Max Calories 8 X’s E2MOM (90 second rest between rounds while coaches clean bikes) Partner A: Max Cal.Assault Bike Partner B: Max Alt. DB Snatches 35/53 Partner C: Max Alt. D-Ball over the shoulder Partner D: Max Air Squat You will switch stations during…
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Hype Hitters – Thu, Oct 15
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…
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CrossFit – Thu, Oct 15
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 3 ROUNDS 30-second Any Cardio Machine 10 Roll and Reach 10 Deadbugs 10 Kip Swings 3 Inchworms Then Into… 3 ROUNDS 5 Down and Up (Dip Drive) 5 Elbows High and Outside 5 Muscle Snatches 5 Snatch Lands 5 Snatch Drops 5 Hang Power Snatches…
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CrossFit – Wed, Oct 14
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Jog (Run Route Review) Then Into… 2 ROUNDS 20m High Knees 20m Butt Kicks 20m Tip Toe Walk 10 Alternating Samson Lunges 10 Scap Push Ups Then Into… 2 ROUNDS 100m Build Run (build in speed) 20 Single Unders 10 Double Unders :20…