Category: WOD
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CrossFit – Thu, May 30
Read More: CrossFit – Thu, May 30CrossFit One World – CrossFit Power Clean (5 x 3 E2MOM @60%) Metcon (AMRAP – Reps) 3 rounds for max reps: 1 min Max AirBike (calories) 1 min Max Barbell Curls 45/35# 1 min Max Toes-to-Bar 1 min Max Hand-release Burpees 1 min Rest15 Min Total
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CrossFit – Wed, May 29
Read More: CrossFit – Wed, May 29CrossFit One World – CrossFit Shoulder Press (5 x 5 E2MOM @60%) Tater the waiter (Time) For Time: 27-21-15-9 KB Taters (53/35) *50 ft walking waiter’s lunge after each round* (50/35) (Lunge with DB’s)
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CrossFit – Tue, May 28
Read More: CrossFit – Tue, May 28CrossFit One World – CrossFit Single Leg RDL’s (AMRAP – Reps) 5 Rounds E2MOM 5 x 10 (10R/10L) With a Kettlebell Row Your Boat Annie (Time) For Time: 50-40-30-20-10 DU’s Sit-Ups 25-20-15-10-5 Calorie Row RX+: Calorie Bike
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CrossFit – Sun, May 26
Read More: CrossFit – Sun, May 26Announcements Powerlifting Class will be continued on Thursday, 5/23 Free Skills Seminar (Double Unders) this Sunday, 5/26 with Coach Ryka From 10am-11am Sign ups at front desk Memorial Day schedule, Monday 5/28 (Murph) 6am & 8am only Potluck style Bring fruits, snacks or breakfast items CrossFit One World – CrossFit Back Squat (Establish a heavy…
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CrossFit – Sat, May 25
Read More: CrossFit – Sat, May 25Announcements Powerlifting Class will be continued on Thursday, 5/23 Free Skills Seminar (Double Unders) this Sunday, 5/26 with Coach Ryka From 10am-11am Sign ups at front desk Memorial Day schedule, Monday 5/28 (Murph) 6am & 8am only Potluck style Bring fruits, snacks or breakfast items CrossFit One World – CrossFit Metcon (No Measure) For Time…
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CrossFit – Fri, May 24
Read More: CrossFit – Fri, May 24CrossFit One World – CrossFit Front Squat (E2MOM 5×3 85%) Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Clean and jerk 15 Wallball between rounds 135/95
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CrossFit – Thu, May 23
Read More: CrossFit – Thu, May 23CrossFit One World – CrossFit Snatch (E2MOM 5 x 2 Snatch Power Snatch & Full Snatch 85%) Metcon (AMRAP – Rounds and Reps) 12 Min EMOM 30 Double Unders 3 Power Snatches 115/75 3 Overhead Squats 115/75
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CrossFit – Wed, May 22
Read More: CrossFit – Wed, May 22CrossFit One World – CrossFit Deadlift (E3MOM 3×3 85%) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 2-4-6-8-etc Single Arm Devils Press Goblet Squat Goblet Alt Lunges 100m run 50/35
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CrossFit – Tue, May 21
Read More: CrossFit – Tue, May 21CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 1 Power Clean + 1 Full Clean + 1 Jerk 85%) Metcon (Time) 21-18-15-12-9 American KB swing 70/53 Box Jumps 200m/300m Row22 min cap 200m row (women) 300m row (men)
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CrossFit – Mon, May 20
Read More: CrossFit – Mon, May 20CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 then max Jerk 85%) on last set, 5 push press then max rep jerk Metcon (Time) 5 rounds 200m run 8 burpee over bar 8 clean and jerk 185/135
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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…