Category: WOD
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CrossFit – Sun, Jun 9
Read More: CrossFit – Sun, Jun 9CrossFit One World – CrossFit Push Press (12 Min E2MOM 4 Rep Start @ 65 % Increase 5-10 every set Record last set @ Wodify) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 400m Run / 500 Row 15 American Kettle Bell Swing 10 Alt Pistol Squat 15 Hang Power Snatch 10 Box Jump…
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CrossFit – Sat, Jun 8
Read More: CrossFit – Sat, Jun 8CrossFit One World – CrossFit Metcon (No Measure) 3 Person Workout, 3 Rounds for Time: 40 Burpee Box Jump Over (24/20) 30 Squat Cleans (95/65) 20 Wall Walks 10 Rope Climbs Two partners can work, while one partner rests PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell 10 reps…
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CrossFit – Fri, Jun 7
Read More: CrossFit – Fri, Jun 7CrossFit One World – CrossFit Push Press (E2MOM 5 x 3 then max Jerk 85%) on last set, perform 3 push press then max rep jerk Metcon (Time) 10 rounds for time: 1 Bear Complex 65/95 2 Front Rack Reverse Lunges 3 Box Jumps 20/24 4 American KBS 53/70 20 min time cap
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CrossFit – Thu, Jun 6
Read More: CrossFit – Thu, Jun 6CrossFit One World – CrossFit Metcon (Time) 10 rounds 5 devils press 10 hand release push up 15 wall balls 30 double unders 40 min CAP
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CrossFit – Wed, Jun 5
Read More: CrossFit – Wed, Jun 5CrossFit One World – CrossFit Clean (20 min to find a 1 rm clean) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 2-4-6-8-10… Deadlifts Push Press Back Squats 200 m Run after each round 85/115
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CrossFit – Tue, Jun 4
Read More: CrossFit – Tue, Jun 4CrossFit One World – CrossFit Snatch (E2MOM 5 x 1 Snatch 80% of 1RM) Metcon (AMRAP – Reps) E2MOM x 6 (12 min) 15 Overhead Squats 95/65# Remaining time T2B
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CrossFit – Mon, Jun 3
Read More: CrossFit – Mon, Jun 3CrossFit One World – CrossFit Deadlift (20 Min to establish a 3 rep max deadlift) Metcon (AMRAP – Reps) 6 rounds for max reps: Min 1: Power Cleans 65/95 Min 2: Cal Row/Bike
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CrossFit – Sun, Jun 2
Read More: CrossFit – Sun, Jun 2CrossFit One World – CrossFit Warm Up 5 Min Team of Two Partner A Max Cal Bike Partner B Hang from a Pull up Bar Switch whenever dropping from the pull up Bar Overhead Squat (12 Min E2MOM 3 Reps Overhead Squat Increase by 5-10 Pounds Every Set Start at 65% 1 RM OHS) Record…
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CrossFit – Sat, Jun 1
Read More: CrossFit – Sat, Jun 1CrossFit One World – CrossFit Metcon (Time) For Time: 100 Thrusters (115/75) * Every time you switch: 10 Synchro Sit ups then 100 cal Assault Bike * Every time you switch: 10 Synchro Air Squats PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell 10 reps – hip thrusts (50%…
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CrossFit – Fri, May 31
Read More: CrossFit – Fri, May 31CrossFit One World – CrossFit Back Squat (5 x 5 E2MOM 60%) Rowing with the Devil (Time) For Time: 20-18-16-14-12-10-8-6-4-2 Calorie Row 1-2-3-4-5-6-7-8-9-10 Devils Press: (35/25) x 2 DB’s
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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…