Category: WOD
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CrossFit – Sat, Sep 16
Read More: CrossFit – Sat, Sep 16Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit Metcon (4 Rounds for reps) Interval WOD Team of 2 4 Min AMRAP 20 Hang Power Snatch 75/55 Max Rep Toe to Bar Rest 2 Mins 4 Min AMRAP 20 Wall…
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CrossFit – Fri, Sep 15
Read More: CrossFit – Fri, Sep 15Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit hang clean + clean (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps…
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CrossFit – Thu, Sep 14
Read More: CrossFit – Thu, Sep 14CrossFit One World – CrossFit hang snatch + snatch (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 100 m Run 2 Chest to bar Pull-ups 3 Snatch 135/95
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CrossFit – Wed, Sep 13
Read More: CrossFit – Wed, Sep 13CrossFit One World – CrossFit push jerk + split Jerk (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Metcon (Time) 5 rounds 50 double unders 20 alt db snatch 50/35 (1)
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CrossFit – Tue, Sep 12
Read More: CrossFit – Tue, Sep 12CrossFit One World – CrossFit Deadlift (E2MOM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Metcon (Time) For time: 800m Run Then 10-9-8-7-6-5-4-3-2-1 Box Jump Overs 24/20 Deadlifts 225/155
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CrossFit – Sun, Sep 10
Read More: CrossFit – Sun, Sep 10CrossFit One World – CrossFit Back Squat (5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 3 reps at 85% of 1RM Record Last Set) LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+…
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CrossFit – Sat, Sep 9
Read More: CrossFit – Sat, Sep 9CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP Team of 2 60 Thruster 50 Cal Row 40 Overhead Squat 30 Box Jumps 20 Alt KB Cleans Rx Bar 95/65 KB 50/35 (Pair of) Rx + Bar 115/85 KB 70/50 (Pair Of)
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CrossFit – Fri, Sep 8
Read More: CrossFit – Fri, Sep 8CrossFit One World – CrossFit hang snatch + snatch (E2MOM 65% of 1RM 70% of 1RM 75% of 1RM 80% of 1RM 85% of 1RM) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200m run 15 hang power snatch 95/65 10 toes to bar
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CrossFit – Wed, Sep 6
Read More: CrossFit – Wed, Sep 6CrossFit One World – CrossFit hang clean + clean (E2MOM 65% of 1RM 70% of 1RM 75% of 1RM 80% of 1RM 85% of 1RM) Metcon (Time) 10 rounds for time: 3 Power Cleans 155/105# 9 Lateral Burpees over Bar
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CrossFit – Tue, Sep 5
Read More: CrossFit – Tue, Sep 5CrossFit One World – CrossFit Shoulder Press (5 reps at 65% of 1RM 3 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Dips (Tabata (8 rounds) Max reps If more than 8 reps performed, add weight ) Metcon (AMRAP –…
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CrossFit – Fri, Oct 9
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 100m Easy Run 20m High Knees 20m Butt Kicks 10 Alternating Samson Lunges 10 Cossack Squats 10 Air Squats Then Into… 2 ROUNDS 100m Build Run 4 Box Step-Ups 4 Box Jumps + Step Down 8 Light Wall Ball Thrusters Workout Kelly (Time)…
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Hype Hitters – Thu, Oct 8
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 MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over Barbell Row 5 sets of 8 reps…
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Hypehitters
CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…