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Category: WOD

  • 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

  • CrossFit – Mon, Jan 20

    CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 65% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Hello Stranger (AMRAP – Rounds and Reps) 15 minutes AMRAP…

    Read More: CrossFit – Mon, Jan 20

  • CrossFit – Sun, Jan 19

    CrossFit One World – CrossFit Push Press (12 Min E2MOM 5 Rep Push Press @ 60% 1 RM) LVL 1 Mindblow (AMRAP – Rounds and Reps) 12 Min AMRAP 2-4-6-8-10-12-14-16-18-20 Thrusters 95/65 RX+ 115/85 Burpee Box Jumps Over 20/14 Rest 60 Sec 6 Min Time Cap 20-18-16-14-12-10-8-6-4-2 Handstand Push Up Box Jump 20/14 Detail: First…

    Read More: CrossFit – Sun, Jan 19

  • CrossFit – Sat, Jan 18

    CrossFit One World – CrossFit Willy Style (AMRAP – Rounds and Reps) 24 minutes AMRAP 4 Bench Presses 12 Pull-Ups 16 calorie Assault Bike 5 Burpee Rx Bench 225/155

    Read More: CrossFit – Sat, Jan 18

  • CrossFit – Fri, Jan 17

    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) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Happy Gilmore (AMRAP – Rounds and Reps) 15 minutes AMRAP…

    Read More: CrossFit – Fri, Jan 17

  • CrossFit – Thu, Jan 16

    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) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

    Read More: CrossFit – Thu, Jan 16

  • CrossFit – Wed, Jan 15

    CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53

    Read More: CrossFit – Wed, Jan 15

  • CrossFit – Tue, Jan 14

    CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…

    Read More: CrossFit – Tue, Jan 14

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  • CrossFit – Tue, Oct 13

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike or Row Then Into… 1 ROUND 10 Air Squats 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Alternating Samson Lunges 10 World’s Greatest Stretch (5/5) Then Into… 2 ROUNDS w/ EMPTY BARBELL 5 Down and Up (Dip Drive) 3 Muscle Cleans…

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    CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy Row Then Into… 2 ROUNDS 10 Glute Bridges 10 Banded Good Mornings 10 Hollow Rocks 10 Scap Pull Ups 10 World’s Greatest Stretch (5/side) Then Into… 2 ROUNDS 5 Kip Swings 3 Kipping Knee Raises 3 Toes to Bar or Workout Variation :20 Row…

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