Category: WOD
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CrossFit – Sun, May 10
Read More: CrossFit – Sun, May 10CrossFit One World – CrossFit Deadlift 15 Min E3MOM 5 Rep Deadlift @ 70% 1 RM Metcon (Time) 8-7-6-5-4-3-2 Squat Cleans Floor Press Dead-lift Rx 135/95
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Hype Hitters – Sat, May 9
Read More: Hype Hitters – Sat, May 9CrossFit One World – Hype Hitters Warm Up (Checkmark) Buy In 600m Run Then 3 Rds 10 Z-Press 10 Side Lunges 5L/5R 20 Banded Hip Thrusters Buy Out 10 Wall Walks “Beat It” 🏋🏽 (Checkmark) 15Min Amrap Partner 1 100ft Sled Push Partner 2 14 SuitCase Reverse Lunges Partner 3 12 Slam Balls 5 Synchronized…
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CrossFit – Sat, May 9
Read More: CrossFit – Sat, May 9CrossFit One World – CrossFit 180106 P Mod (Time) 5 rounds for time of: 400-meter run 20 pull-ups 10 clean and jerks Men: 185 lb. Women: 125 lb. Run is together, remaining work is you go, I go.
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CrossFit – Fri, May 8
Read More: CrossFit – Fri, May 8CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Strict Press x 5 reps Pull-ups x 6-8 RX+ Weighted Pull-ups…
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CrossFit – Thu, May 7
Read More: CrossFit – Thu, May 7CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) Every 2min x 6 Hang Squat Snatch + Squat Snatch…
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CrossFit – Wed, May 6
Read More: CrossFit – Wed, May 6CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s Hollow Hold Min 2…
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CrossFit – Tue, May 5
Read More: CrossFit – Tue, May 5CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 5 Clean and Jerks build to 5RM Conditioning (Time) For Time (12min Cap) 15-12-9-6-3 Push Press 95/65lbs Box Jump step-down 24/20″ RX+ 135/85lbs Accessories (No…
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CrossFit – Mon, May 4
Read More: CrossFit – Mon, May 4CrossFit One World – CrossFit Max Effort Lower New Training Beginning Today Strength Focus this cycle will be: Back Squat Snatch Strict Press Clean and Jerk Conditioning: Intervals will be in the 7-10min range, one day being higher skill and the other being more work output. We will also be prepping for Murph Warm-Up (No…
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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…