Category: WOD
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CrossFit – Sat, Aug 12
Read More: CrossFit – Sat, Aug 12CrossFit One World – CrossFit Metcon (Time) Team of 2 For Time 10 Alternating Rounds 10 Cal Bike 10 Wall Ball 20/14 Rest for 2 Mins 8 Alternating Rounds 10 Cal Row 10 Burpee Box Jump 24/20 Rest For 2 Mins 6 Alternation Rounds 10 Cal Bike 30 Double Unders
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CrossFit – Fri, Aug 11
Read More: CrossFit – Fri, Aug 11CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 min AMRAP: 2 Thrusters 115/75 4 Toes-to-bar 24 Double Unders Metcon (Time) 4 rounds for time: 3 wall walks 10 Devils Press 35/25
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CrossFit – Wed, Aug 9
Read More: CrossFit – Wed, Aug 9CrossFit One World – CrossFit Snatch (3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 70% of 1RM 3 reps at 80% of 1RM 1 reps at 90% of 1RM) Metcon (6 Rounds for reps) Every 90 sec for 9 min (6 rounds): 20/15 cal row max rep devils…
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CrossFit – Tue, Aug 8
Read More: CrossFit – Tue, Aug 8CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM Max reps at 90% of 1RM) Metcon (AMRAP – Rounds) Death by Cluster RX – start at 3 at 75/55 RX+ start at…
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CrossFit – Mon, Aug 7
Read More: CrossFit – Mon, Aug 7CrossFit One World – CrossFit Weighted Pull-ups (EMOM 3×3) max 3 rep weight Shoulder Press (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM Max reps at 90% of 1RM) Metcon (Time) 21-15-9 Deadlifts 225/155 HSPU
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CrossFit – Sun, Aug 6
Read More: CrossFit – Sun, Aug 6CrossFit One World – CrossFit Back Squat (10 Min E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5 reps at 75% of 1RM Record Last Set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds…
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CrossFit – Sat, Aug 5
Read More: CrossFit – Sat, Aug 5CrossFit One World – CrossFit LVL G ZAKU (Time) 4 Round for Time Teams of 2 12 Complexes of 1 Hang Power Clean + 2 Front Squats + 2 Shoulder to Overhead (Accumulate Reps) 12 Synchronized Bar Facing Over-the-Bar Burpees 40 Calorie Row (Accumulate Reps) RX 135/95 RX+ 155/115
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CrossFit – Fri, Aug 4
Read More: CrossFit – Fri, Aug 4CrossFit One World – CrossFit Front Squat (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM Max reps at 85% of 1RM) * max rep. Stop 1-2 reps before failure Metcon (Time) 200 box step ups 20/15# to 24/20″…
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CrossFit – Thu, Aug 3
Read More: CrossFit – Thu, Aug 3CrossFit One World – CrossFit Clean and Jerk (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3 reps at 85% of 1RM) Metcon (Time) Chipper 60 Burpees 50 American KBS 35/52 40 Alt OH KB Lunge (20R/20L) 30…
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CrossFit – Wed, Aug 2
Read More: CrossFit – Wed, Aug 2CrossFit One World – CrossFit Snatch (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3 reps at 85% of 1RM) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 500M Row 20 Burpee over rower
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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)
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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…
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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…