Category: WOD
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CrossFit – Sun, Apr 5
Read More: CrossFit – Sun, Apr 5CrossFit One World – CrossFit Deadlift (12 Mins E2MOM 5 Rep Dead-lift @ 70% + Increase Weight Every Set by 5 Ibs to 10 Ibs.) Metcon (Time) 5 Rounds For Time 10 Sumo Dead-lift High Pulls 10 Shoulder to Overhead 10 Front Squats 100 m Run Rx 115/85 Rx+ 135/105
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CrossFit – Sat, Apr 4
Read More: CrossFit – Sat, Apr 4CrossFit One World – CrossFit 220930 P Mod (Time) AMRAP for 25 Mins: Increase by 5 each round (5, 10, 15…) 5 Snatches (95/135) 5 Burpee Box Jumpovers (20/24) 5 Clean and Jerks (95/135) + every 5 minutes, 500m row both partners Must complete 5 reps at a time. One partner rests, while the other…
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Functional Mobility & Strengthening – Fri, Apr 3
Read More: Functional Mobility & Strengthening – Fri, Apr 3CrossFit One World – Functional Mobility & Strengthening Warm-up 8 Min EMOM 30 Sec Row 30 Sec Rest Conditioning Series of EMOM 4 Mins EMOM 6 Rep Goblet Squats 4 Mins EMOM 6 Reps Barbell Pull ups (Feet on the Box) 6 Mins EMOM 6 Rep/each Split Stance KB RDLS 6 Mins EMOM 6 Rep/each…
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CrossFit – Fri, Apr 3
Read More: CrossFit – Fri, Apr 3CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) Couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: 200m Run 10 OHS 10ea Barbell single leg RDL Strength (5 Rounds for weight) EMOM x 10 (5ea) Min 1 – 16 Barbell Front Rack Reverse Lunges – take bar from rack Min…
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CrossFit – Thu, Apr 2
Read More: CrossFit – Thu, Apr 2CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m row pec stretch x 30s/ea lat stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band Pull Aparts 25 DB Z-Press Strength (6 Rounds for weight) Every 90s x 6 2 Power cleans + 1 Split Jerks Conditioning (4 Rounds for time)…
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CrossFit – Wed, Apr 1
Read More: CrossFit – Wed, Apr 1CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + Running Drills: Run Drills 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 Accelerations Gymnastics (No Measure) EMOM x 10…
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Hype Hitters – Tue, Mar 31
Read More: Hype Hitters – Tue, Mar 31Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
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CrossFit – Tue, Mar 31
Read More: CrossFit – Tue, Mar 31Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
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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…
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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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CrossFit – Thu, Oct 8
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Any Machine / Cardio Choice Then Into… 3 ROUNDS 10 Glute Bridges 8 Dead Bugs 10 Empty-Bar Good Mornings 8 Empty-Bar Romanian Deadlifts Then Into… 2 ROUNDS 5 Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Abmat Sit Ups Strength/Skill Deadlift 3…