Category: WOD
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CrossFit – Fri, Jul 14
Read More: CrossFit – Fri, Jul 14CrossFit One World – CrossFit Metcon (No Measure) rope climb drills Clean and Jerk (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM 1 reps at 85% of 1RM) CFOW Bench Mark 13 Rope Climbs (Time) 13 Reps of…
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CrossFit – Thu, Jul 13
Read More: CrossFit – Thu, Jul 13CrossFit One World – CrossFit Snatch (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM 1 reps at 85% of 1RM) Metcon (Time) 10 rounds for time: 10 Russian Kettlebell Swings 70/53 10 Overhead Squats 95/65# 200 m RunIn…
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CrossFit – Wed, Jul 12
Read More: CrossFit – Wed, Jul 12CrossFit One World – CrossFit Metcon (Time) 27-21-15-9 reps for time: Shoulder-to-Overhead * Pull-ups *Round of 27: 75/55 *Round of 21: 95/65 *Round of 15: 115/75 *Round of 9: 135/85 Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 2 Hang Cleans 95/65 2 Burpee Box Jumps 24/20 4 Hang Cleans 95/65 4 Burpee Box…
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CrossFit – Tue, Jul 11
Read More: CrossFit – Tue, Jul 11CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM *Max reps at 85% of 1RM) * perform max reps stopping 1-2 reps before failure Metcon (Time) 10 Rounds 100m sprint 10 air…
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CrossFit – Mon, Jul 10
Read More: CrossFit – Mon, Jul 10CrossFit One World – CrossFit Dips (EMOM Weighted Bar Dips 3 x 5 reps + max reps ) find a weight a perform weighted dips. the 4 round, perform max reps Shoulder Press (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at…
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CrossFit – Fri, Jul 7
Read More: CrossFit – Fri, Jul 7CrossFit One World – CrossFit Snatch (E2MOM 3 reps at 40% of 1RM 3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 70% of 1RM 3 reps at 80% of 1RM) Squat snatch preferred Metcon (AMRAP – Rounds and Reps) 4 rounds for reps: 3 min AMRAP: 3 Deadlifts…
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CrossFit – Thu, Jul 6
Read More: CrossFit – Thu, Jul 6CrossFit One World – CrossFit Metcon (Time) EMOM, accumulate Push-ups 10/8-calorie Row Max Hand release push-ups Cap 18 minsScale – 50-75 push ups RX – 100 Push ups RX+ – 150 Push ups Metcon (AMRAP – Rounds) 12 min AMRAP 2-4-6-8-10… Dumbbell Power Snatch 50/35 Burpee Box Jump Overs 24/20
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CrossFit – Wed, Jul 5
Read More: CrossFit – Wed, Jul 5CrossFit One World – CrossFit Clean and Jerk (E2MOM 3 reps at 40% of 1RM 3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 70% of 1RM 3 reps at 80% of 1RM) Double Jackie (2 Rounds for time) 2 rounds for time: 1000 m Row 50 Thrusters 45/35#…
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4th of July 2023
Read More: 4th of July 2023Happy Independence Day! Enjoy this wonderful holiday with your friends and family.
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CrossFit – Mon, Jul 3
Read More: CrossFit – Mon, Jul 3CrossFit One World – CrossFit Front Squat (E2MOM 3 reps at 40% of 1RM 3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 70% of 1RM *Max reps at 80% of 1RM) *max reps, stop 1-2 reps short of failure Metcon (Time) 12 min AMRAP 2-4-6-8-10-etc.. DB Hang squat…
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Hype Hitters – Wed, Jun 3
CrossFit One World – Hype Hitters Kids Warm Up (Checkmark) Tabata 20sec Work 10sec Rest 4rds Shuttle Runs (sets of 25ft) Shoulder Taps Reverse Lunges V-Ups Strength Accessories (4 Rounds for weight) 4sets Min.1 :30sec Handstand Hold Min.2 5-10 Pike HPU Min.3 7 Bent Over Row “Core on Fire” 🔥 (6 Rounds for time ↓…
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CrossFit – Wed, Jun 3
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 15 goblet squats 20 banded good mornings 3 squat jumps Hang Power Snatches (5 Rounds for weight) Every 2min x 5 4 Hang Power Snatches build to 4RM Conditioning EMOM (No…
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CrossFit – Tue, Jun 2
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 1 x 25yd high knees 1 x 25yd Sideways Shuffle 1 x 25yd Backwards Skip 1 x 25yd stepping Quad stretch 1 x 25yd stepping hamstring stretch 3 x 25yd Sprints, walk back Gymnastics (No Measure) EMOM x 8 (4ea) Min 1 – 25…