Category: WOD
-
CrossFit – Mon, Apr 3
Read More: CrossFit – Mon, Apr 3CrossFit One World – CrossFit TKL Week 1 The program that we are about to start have two strength base movements. That will need to be track for progression and growth. There will be a Primary Strength portion followed by a Secondary Strength that relates to the primary strength. Hang Clean (10 Min E2MOM 6…
-
CrossFit – Sun, Apr 2
Read More: CrossFit – Sun, Apr 2CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Rep OHS @ 50% – 55%) Metcon (Time) 5 Rounds For Time 10 Handstand Push Up 20 Double Unders 10 Devils Press 40/20 200 M Run
-
CrossFit – Sat, Apr 1
Read More: CrossFit – Sat, Apr 1CrossFit One World – CrossFit Level G Maxter (Time) Teams of 2 For time 200 m Run (Together) 40 Clean and Jerk 115/85 16 Burpee Box Jump over 74 Hand Release Push-up 60 Toes to Bar 200 m Run (Together) 50 Wallball 20/14 30 Power Snatch 115/85 100 cal row 200 m Run (Together) Everything…
-
CrossFit – Fri, Mar 31
Read More: CrossFit – Fri, Mar 31CrossFit One World – CrossFit Russian Kettlebell Swings (10 Rounds for reps) EMOM X 10 Each Minute for 10 Minutes 30 secs Max Russian Kettlebell Swings 35/53 lbs 30 secs RestAim for 12-18 RKS per 30 secs Metcon (AMRAP – Rounds and Reps) AMRAP X 15 Minutes 20 Crossover Singles/40 Singles 15 Wall Balls 20/14…
-
CrossFit – Thu, Mar 30
Read More: CrossFit – Thu, Mar 30CrossFit One World – CrossFit Cycling DT (Time) 5 Rounds for Time: 12 Deadlifts 9 Hang Cleans 6 Push Jerks 30/20 Calorie Echo/Assault Bike 95 lbs/135 lbs Time Cap: 20 Minutes
-
CrossFit – Wed, Mar 29
Read More: CrossFit – Wed, Mar 29CrossFit One World – CrossFit Metcon (Time) 4 rounds for time of: 16 Front Rack Lunges, 115/75 lbs 15 Pull-ups/20 Ring Rows Time Cap: 15 Minutes
-
CrossFit – Tue, Mar 28
Read More: CrossFit – Tue, Mar 28CrossFit One World – CrossFit Metcon (Time) 4 rounds for time of: 500/400 Meter Row/or 1200 Meter Echo Bike 12 Back Squats, 55% 1RM 12 Box Jumps, 24/20 in 12 Ring/Bar Dips Time Cap: 20 Minutes
-
CrossFit – Mon, Mar 27
Read More: CrossFit – Mon, Mar 27CrossFit One World – CrossFit Metcon (Time) For time: 50 Double Unders/Single Unders 9 Thrusters, 135/105 lbs 50 Single Unders — Rest 3 mins — 50 Double Unders/Single Unders 15 Thrusters, 115/85 lbs 50 Single Unders — Rest 3 mins — 50 Double Unders/Single Unders 21 Thrusters, 95/65 lbs 50 Single Unders Time Cap: 25…
-
CrossFit – Sun, Mar 26
Read More: CrossFit – Sun, Mar 26CrossFit One World – CrossFit Strength Overhead Squat (12 Min E2MOM 4 Rep OHS @ 65%-70%) Level KettleBaller (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American Kettle Bell Swing 15 Goblet Squat
-
CrossFit – Sat, Mar 25
Read More: CrossFit – Sat, Mar 25CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 24 Min AMRAP 6 Team Deadlift 325/200 12 Synchronized Lateral Burpees 24 Synchronized Sit Ups
Search
Popular Posts
-
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)
-
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…
-
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…