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Category: WOD

  • CrossFit – Sun, Dec 8

    CrossFit One World – CrossFit Back Rack Lunge 12 Min E2MOM 10 Rep Back Rack Reverse Lunges @70% 1 RM LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to Overhead 75/55 ( RX+ 135/95 ) 15 Lateral Burpees 20 Jumping Lunges

    Read More: CrossFit – Sun, Dec 8

  • CrossFit – Sat, Dec 7

    CrossFit One World – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips 221103 (Time) 5 rounds for time of: 250-m row 50 double-unders, unbroken If you trip up on your double-unders, redo before moving back to the other exercise. 20 minute time cap

    Read More: CrossFit – Sat, Dec 7

  • CrossFit – Fri, Dec 6

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 6 Handstand Push up 10 Air Squat 20 Double Unders Then 60 sec…

    Read More: CrossFit – Fri, Dec 6

  • CrossFit – Thu, Dec 5

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Deadlift Increase 5 Every Set) Building Summer Kakes (Time) For Time: 21-15-9-15-21 Front Squats Deadlifts Rx Bar 135/95

    Read More: CrossFit – Thu, Dec 5

  • CrossFit – Wed, Dec 4

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 5 Rounds for Time 10 Bar Facing Burpee 5 Hang Power Snatch 10 Pull Up Rx Bar 95/65 Rx+ 115/85…

    Read More: CrossFit – Wed, Dec 4

  • CrossFit – Tue, Dec 3

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Back Squat Increase 5 Every Set) Blackjack (AMRAP – Rounds and Reps) AMRAP in 21 minutes 21 Goblet squats 21 Hand Release Push-Ups 21 Kettlebell Swings 21 Jumping…

    Read More: CrossFit – Tue, Dec 3

  • CrossFit – Mon, Dec 2

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) On top of every 3 Mins 5 Burpee Box Jump then 5 Rounds 15 Wallball 10 Hang Power Cleans (After…

    Read More: CrossFit – Mon, Dec 2

  • CrossFit – Sun, Dec 1

    CrossFit One World – CrossFit Overhead Squat Snatch Balance (12 Min E2MOM 3 Snatch Balance @ 25% Hang Power Snatch 3 Overhead Squat) LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power…

    Read More: CrossFit – Sun, Dec 1

  • CrossFit – Sat, Nov 30

    CrossFit One World – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# The Ghost (AMRAP – Reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute of rest

    Read More: CrossFit – Sat, Nov 30

  • CrossFit – Fri, Nov 29

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…

    Read More: CrossFit – Fri, Nov 29

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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)…

  • 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…

  • 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…

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