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Category: WOD

  • CrossFit – Sun, Oct 27

    CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 50% 1 RM Overhead Squat) LVL 2 Blade Beam (Time) Buy In 100 Double Under Then 5 Devil’s Press 50/35 10 Single DB Goblet Squats or 10 Alt Pistols 5 Chest to bar 10 Box…

    Read More: CrossFit – Sun, Oct 27

  • CrossFit – Sun, Oct 27

    CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 50% 1 RM Overhead Squat) LVL 2 Blade Beam (Time) Buy In 100 Double Under Then 5 Devil’s Press 50/35 10 Single DB Goblet Squats or 10 Alt Pistols 5 Chest to bar 10 Box…

    Read More: CrossFit – Sun, Oct 27

  • CrossFit – Sat, Oct 26

    CrossFit One World – CrossFit CHAD1000X (Time) For time: 1,000 weighted step-ups ♀ 35-lb ruck, 20-inch box ♂ 45-lb ruck, 20-inch box Use a dumbbell if you do not have ruck. Scaling: Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. Sara Wilkinson,…

    Read More: CrossFit – Sat, Oct 26

  • Hype Hitters – Sat, Oct 26

    CrossFit One World – Hype Hitters Warm up (No Measure) 3 Rounds Tabata 20/10 High knees Spider-Man lunges Sprawl hops Toe taps Air Squats Cardio & strength (AMRAP – Rounds and Reps) 10 min AMRAP 10 cal bike DB suitcase lunges 10 devils press ————————— 10 RDL 10 Bent over rows 10 push press 10…

    Read More: Hype Hitters – Sat, Oct 26

  • Hype Hitters – Sat, Oct 26

    CrossFit One World – Hype Hitters Warm up (No Measure) 3 Rounds Tabata 20/10 High knees Spider-Man lunges Sprawl hops Toe taps Air Squats Cardio & strength (AMRAP – Rounds and Reps) 10 min AMRAP 10 cal Row DB suitcase lunges 10 devils press ————————— 10 RDL 10 Bent over rows 10 push press 10…

    Read More: Hype Hitters – Sat, Oct 26

  • CrossFit – Sat, Oct 26

    CrossFit One World – CrossFit CHAD1000X (Time) For time: 1,000 weighted step-ups ♀ 35-lb ruck, 20-inch box ♂ 45-lb ruck, 20-inch box Use a dumbbell if you do not have ruck. Scaling: Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. Sara Wilkinson,…

    Read More: CrossFit – Sat, Oct 26

  • CrossFit – Fri, Oct 25

    CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…

    Read More: CrossFit – Fri, Oct 25

  • CrossFit – Fri, Oct 25

    CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…

    Read More: CrossFit – Fri, Oct 25

  • CrossFit – Fri, Oct 25

    CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…

    Read More: CrossFit – Fri, Oct 25

  • CrossFit – Fri, Oct 25

    CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…

    Read More: CrossFit – Fri, Oct 25

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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…

  • 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…

  • 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…

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