WOD July 1, 2020 (Wednesday)

Gym Workout (Outdoor)

Weightlifting: E2MOM Deadlift

WOD: 10 Rounds For Time
5 Box Step Up
10 Russian Kettle Bell Swings
15 Air Squat

Home Workout (Zoom)

Strength: Tempo Lunges
3-0-3-0 (3 seconds down, 0 @ bottom, 3 seconds up, 0 @ top)
5R/5L E1:30MOM (7 rounds) 10min.

WOD: AMRAP in 21 minutes

From 0:00-3:00, perform:
400 meter Run
Max Push-Ups

Rest 1 minute

From 4:00-8:00, perform:
400 meter Run
Max Alt. Lunges

Rest 1 minute

From 9:00-14:00, perform:
400 meter Run
Max Burpees

Rest 1 minute

From 15:00, perform:
400 meter Run

In the remaining time, AMRAP of:
8 Push-Ups
16 Alt Lunges

Hype Hitters – Thu, Apr 30

CrossFit One World – Hype Hitters
CrossFit – Thu, Apr 30

CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit – Wed, Apr 29

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…

CrossFit One World