Month: November 2015

  • CrossFit – Fri, Apr 21

    CrossFit One World – CrossFit Hang Snatch (10 Min E2MOM 6 Rep Hang Snatch @ 60% – 65%) Snatch Grip High Pulls (4 Round of 90 Sec (6 Mins) 2 Rep @ 75% – 80%) Run-Row (Time) Five Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins

    Read More: CrossFit – Fri, Apr 21
  • CrossFit – Thu, Apr 20

    CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 70%- 75%) Overhead Lunges (5 Round of 90 Sec (7.5 Mins) 10 Rep Total OH Lunges (Start light new movement. Lean toward caution please us Barbell)) $$ Happy Gilmore (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 21 AbMat…

    Read More: CrossFit – Thu, Apr 20
  • CrossFit – Wed, Apr 19

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 6 Rep Deadlift @ 70% – 75%) Romanian Deadlift (RDL) (5 Rounds of 90 Sec (7.5 Mins) 4 Rep Romanian Deadlift @ 55% – 60% ) () $$ Double Down (5 Rounds for time) 5 Rounds for Time: 15 Box Jumps (24/20”) 15 Double Dumbbell Deadlifts…

    Read More: CrossFit – Wed, Apr 19
  • CrossFit – Tue, Apr 18

    CrossFit One World – CrossFit Hang Clean (10 Min E2MOM 6 Rep Hang Cleans @ 60% – 65%) Clean High Pull (5 Rounds of 90 Sec ( 7.5 Mins) 2 Clean High Pull @ 70% – 80%) $$ Tax Day (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 15 American Kettlebell Swings (53/35) 12…

    Read More: CrossFit – Tue, Apr 18
  • CrossFit – Mon, Apr 17

    CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squat @60% – 65% (Emphasis Position and Speed)) The Chief Is Dead (5 Rounds for reps) 5 AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest,…

    Read More: CrossFit – Mon, Apr 17
  • CrossFit – Sun, Apr 16

    CrossFit One World – CrossFit Hang Snatch (10 min E2MOM @ 60%-65%) Metcon (No Measure) E2MOM x 10 Rounds: 10 Box Jumps Overs (24″/20″) 10 Toes to Bar 1 Snatch* *You can do the same weight each round; or add weight each round; or start heavy and back off each round. Athlete’s choice.

    Read More: CrossFit – Sun, Apr 16
  • CrossFit – Sat, Apr 15

    CrossFit One World – CrossFit Level G Ultron (AMRAP – Rounds and Reps) 25 Min AMRAP Team of two 50 Burpee Box Jump Overs 24/20 30 Handstand Push up 10 Devils Press 50/35 Accumulated Count One rest, One works

    Read More: CrossFit – Sat, Apr 15
  • CrossFit – Fri, Apr 14

    CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squat @60% – 65% (Emphasis Position and Speed)) Romanian Deadlift (RDL) (5 Round of 90 Sec (7.5 Min) 5 Rep RDL @ 60% – 65%) Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten…

    Read More: CrossFit – Fri, Apr 14
  • CrossFit – Thu, Apr 13

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 6 Rep Deadlift @ 60% – 65%) Overhead Lunges (4 Round of EMOM for 4 Mins 10 Reps Overhead DB Lunges DB 40/20 or fine a weight that you can do for 10 w/o breaking) Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups

    Read More: CrossFit – Thu, Apr 13
  • CrossFit – Wed, Apr 12

    CrossFit One World – CrossFit Hang Clean (10 Min E2MOM 6 Rep Hang Clean @ 50% – 60%) Push Press (4 Round of 90 Sec (6 Mins) 4 Rep Push Press @ 50% – 60%) The Bear Claw (Time) For time 5-4-3-2-1-2-3-4-5 10 lateral burpees Bear complex The Bear Claw (Time) For time 5-4-3-2-1-2-3-4-5 10…

    Read More: CrossFit – Wed, Apr 12

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  • CrossFit – Sun, Nov 17

    CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…

  • CrossFit – Sat, Nov 16

    CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box

  • CrossFit – Fri, Nov 15

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 16 DB Reverse Lunges (Two DB) 10 Sprawls 15 American KB Swings Rx…

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