Category: WOD
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Freedom Forces
Read More: Freedom ForcesCrossFit One World – CrossFit Rope Climb (E2MOM for 10 mins 2-3 Rope Climbs) Metcon (Time) For Time (with a Partner) With a Running Clock: 2 Rounds of: 200M Buddy Carry or 200M 25# or 45# Plate Carry 20 Planking Partner Burpees Then, 10 Rounds of: 8 Synchronized Pull-Ups 12 Synchronized Push-Ups Start the clock…
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Let’s Play a Game…
Read More: Let’s Play a Game…CrossFit One World – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
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Declaration of Independence
Read More: Declaration of IndependenceCrossFit One World – CrossFit Back Squat (E3MOM for 9 Minutes @ 95% of 1RM) Run-Row (Time) Five Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins
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Liberty Bell
Read More: Liberty BellCrossFit One World – CrossFit Strict Press (E2MOM for 10 minutes @ 80%-85% of 1RM Press) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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“Annie, are you OK?
Read More: “Annie, are you OK?CrossFit One World – CrossFit Push Press (80%-85% of 1RM Push Press) 10 Mins E2MOM “Annie, Are You OK?” (Time) 21-15-9 Reps for Time Row (calories) Thrusters (65/45 lb) Medicine Ball Cleans (20/14 lb) Sumo Deadlift High-Pulls (65/45 lb) Wall Balls (20/14 lb) Burpees RX+ (65/95) (20/30)Background: In a video from a 2006 CrossFit seminar,…
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Where is Rickey Cox?
Read More: Where is Rickey Cox?CrossFit One World – CrossFit DEADLIFT (3×3) E3MOM for 9 Mins. @ 90% of 1RM Deadlift Metcon (AMRAP – Rounds and Reps) AMRAP in 17 minutes 10 Ground-to-Overheads (95/135 lb) 18 Box Jumps (20/24 in) 200m Run On a 17-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in…
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Kettle Jelly
Read More: Kettle JellyCrossFit One World – CrossFit Snatch Complex E2MOM for 10 mins. @ 75%-80% of 1RM Snatch Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (Time) 6 rounds of 50 m Farmer’s Carry (uneven weight) 10 American Kettlebell Swings (35/53 lbs) 7 KB Goblet Squats (53/70 lbs) This workout can tax your…
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“4th of July”
Read More: “4th of July”CrossFit One World – CrossFit Tabata Hand Stand Hold (No Measure) Tabata Hand Stand Hold Metcon (Time) 4 Rounds for Time. 300 meter Run. 24 Toes-to-Bars. 24 Box Jumps (24/20 in) 24 Goblet Squats (55/35 lb) 24 Hand Release Push-Ups. 24 calorie Bike/Row 24 Air Squats.
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4th of July 2021
Read More: 4th of July 2021Happy Independence Day! Enjoy this wonderful day with your loved ones! Keep your pets indoors if you can. Fireworks, legal and non-legal can cause your pets a lot of stress. Celebrate responsibly. ~Did you know: The Fourth of July—also known as Independence Day or July 4th—has been a federal holiday in the United States since…
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??Team 1776 (US Independence Day Team WOD)??
Read More: ??Team 1776 (US Independence Day Team WOD)??CrossFit One World – CrossFit 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all…
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Hype Hitters – Tue, May 19
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters Metcon (4 Rounds for weight) Metcon (Time)…
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CrossFit – Tue, May 19
CrossFit 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 3 Squat Snatches build to 3RM…
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CrossFit – Mon, May 18
CrossFit 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 Push Press x 3 reps SA DB Row x 10ea Conditioning…