Category: WOD
-
Happy Lunar New Year 2023!
Read More: Happy Lunar New Year 2023!2023 is the year of the Rabbit. People born in the year of the Rabbit are generally thought to be gentle, quiet, quick-witted, easy going, elegant, and alert. They are quick, skillful, kind, patient, and very responsible. Sometimes they are reluctant to reveal their minds to others and have a tendency to escape reality. Rabbits…
-
CrossFit – Sat, Jan 21
Read More: CrossFit – Sat, Jan 21CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 400 M Run (Determine Switch) Partner B 20 Double Unders 10 Devils Press 40/20 5 HSPU 10 Devils Press 40/20 20 Abmat Sit Up (Partner Pick Where they left off) (Score on WODIFY)
-
CrossFit – Fri, Jan 20
Read More: CrossFit – Fri, Jan 20CrossFit One World – CrossFit Front Squat with Pause (5 Rounds for weight) E2MOM x 5 3 Front Squats w/3s Pause at bottom 70-75% of 1RMFocus is on quality of movement and range of motion. () Crossfit Games Open 18.5 The Crossfit Games Open annual test is right around the corner beginning on February 16…
-
CrossFit – Thu, Jan 19
Read More: CrossFit – Thu, Jan 19CrossFit One World – CrossFit Power Clean Complex (5 Rounds for weight) E2MOM x 5 1 Complex – 1 Hang Power Clean (above knee)+ 1 Low Hang Power Clean (below knee) + 1 Power Clean (Ground) Load 55-60% 1 RM () Metcon (AMRAP – Rounds and Reps) AMRAP 16 Complete as many rounds and reps…
-
CrossFit – Wed, Jan 18
Read More: CrossFit – Wed, Jan 18CrossFit One World – CrossFit Snatch Complex (Weight) E2MOM x 5 1 – Complex: Hang Power Snatch (above knee), Low Hang Power Snatch(below knee), and Power Snatch (from ground) Load 60-65% 1RM Perform all three movements unbroken. What in the “63” Coach Ron? (Time) For Time: Complete 63 Burpees Every 1:30: 18 Kettlebell Swings 53/35…
-
CrossFit – Tue, Jan 17
Read More: CrossFit – Tue, Jan 17CrossFit One World – CrossFit Upper Body Strength Development (Weight) In 20 minutes: 0-10 mins: Establish 1 Rep Max Strict Press. Or use 1 RM from 12/21/22 as a reference. 11-20 mins: Establish either a weighted strict pull up 1 rep max; Max rep unbroken strict pull ups; or Max rep banded strict pull up…
-
CrossFit – Mon, Jan 16
Read More: CrossFit – Mon, Jan 16CrossFit One World – CrossFit Deadlift (5 Rounds for weight) Deadlift E2MOM x 5 5 Reps @ 70-75% 1 RMLike last week, we are working on touch and go, or fast singles but with a slightly heavier weight. () Metcon (Time) For time: 21 Kipping Handstand Push-ups 5 Rope Climbs, 15/12 ft 15 Kipping Handstand…
-
Martin Luther King Jr. Day 2023
Read More: Martin Luther King Jr. Day 2023Celebrate and remember Dr. Martin Luther King Jr’s life, legacy and achievements on this holiday. “We must accept finite disappointment, but never lose infinite hope.” ~MLK
-
CrossFit – Sun, Jan 15
Read More: CrossFit – Sun, Jan 15CrossFit One World – CrossFit Strength 10 Min EMOM Odd: 3 Snatch Balance Even: 3 High Hang Power Snatch @ 50%-60% 1 RM Power Snatch Snatch Balance High-Hang Snatch Metcon Metcon (Time) 15 Min AMRAP 5 Ground to Overhead 10 Later Burpee Over Bar 20 Mountain Climbers 25 Lateral Hops Rx 135/95
-
CrossFit – Sat, Jan 14
Read More: CrossFit – Sat, Jan 14CrossFit One World – CrossFit Metcon (AMRAP – Reps) 20 Min AMRAP Team of 2 Partner A Max Rep Single DB Goddess Maker 40/20 (Score at WODIFY) Partner B 20 Double Under 10 Alt DB Snatch 50/35 20 Overhead Sit Up 45/25 Plate (Must Complete a Round to Switch)
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…