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Category: WOD

  • CrossFit – Sat, May 2

    CrossFit One World – CrossFit 043026 P Mod (Time) For time (25 min cap): Buy in: 100 double unders (or 200 singles) together Then, 6 rounds: Partner A 15 overhead squats 12 handstand push ups 9 box jump overs While, partner B holds front rack barbell hold Buy out: 100 wall balls, split however you…

    Read More: CrossFit – Sat, May 2

  • CrossFit – Fri, May 1

    CrossFit One World – CrossFit Upper Push/Pull Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 25 Band glute bridges 10 alternating side lunges 25 DB Z-Press Power (5 Rounds for weight) EMOM x 5 3 Squat cleans 5-10lbs heavier than last week Strength (5 Rounds for weight)…

    Read More: CrossFit – Fri, May 1

  • Hype Hitters – Thu, Apr 30

    CrossFit One World – Hype Hitters

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  • CrossFit – Thu, Apr 30

    CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…

    Read More: CrossFit – Thu, Apr 30

  • CrossFit – Wed, Apr 29

    CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…

    Read More: CrossFit – Wed, Apr 29

  • Hype Hitters – Tue, Apr 28

    CrossFit One World – Hype Hitters

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  • CrossFit – Tue, Apr 28

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…

    Read More: CrossFit – Tue, Apr 28

  • CrossFit – Mon, Apr 27

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 10 Min 1 – :30s HS Hold Min 2…

    Read More: CrossFit – Mon, Apr 27

  • CrossFit – Sun, Apr 26

    CrossFit One World – CrossFit Back Squat (14 Min E2MOM Back Squat Set 1 65% -5 Reps Set 2 70% – 4 Reps Set 3 75% – 3 Reps Set 4 80% -3 Reps Set 5 80% – 2 reps Set 6 85% – 2 Reps Set 7 87.5% – 1 Reps) Metcon (Time) 4…

    Read More: CrossFit – Sun, Apr 26

  • Hype Hitters – Sat, Apr 25

    CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Sat, Apr 25

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  • CrossFit – Sun, May 17

    CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run

  • Hype Hitters – Sat, May 16

    CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)

  • CrossFit – Sat, May 16

    CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…

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