CrossFit One World – CrossFit Strength Metcon NBW – JH Special 2 (Time) For Time: 40-20-10 – Hang Power Clean (95/65) – Shoulder to Overhead – Calorie Row RX+ 135/95 Strict Press (5×3 E2MOM at 80-85%)

CrossFit One World – CrossFit Strength Pause Back Squat (5×3 E2MOM at 75-80%) 3 second pause at the bottom of the squat for each rep. Metcon NBW – This Sh** is Bananas! (AMRAP – Rounds and Reps) 15 Min AMRAP: – 10 Pull-Ups – 20 Wall Balls (20/14) – 10 Box Jump Overs (24/20) –…

CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x 5 at 80-85%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – The OG JH Special (Time) For Time: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches (50/35) –…

CrossFit One World – CrossFit Strength Pendlay Row (10 Min E2MOM 5 Reps @ 70%-75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 1 Rope Climbs 10 Burpee Box Jump Overs 24/20 16 Alt DB Snatch 50/35

CrossFit One World – CrossFit Metcon Level G Wing Gundam (Time) 4 Rounds For Time Teams of 2 400 m Run (Team Run) 20 Devil’s Press (Accumulated) 30 Synchronize Sit Up 40 Reps of X X Represent 1st Round Hang Power Clean 2nd Round Power Clean 3rd Round Hang Clean (Not Power) 4th Round Clean…

CrossFit One World – CrossFit Blacking out Friday (AMRAP – Reps) 4 Rounds for time 12 Complexes of: 1 Hang Power Clean + 2 Front Squats + 2 Shoulder-to-Overhead* 12 Synchronized Bar Facing Over-the-Bar Burpees 40 Calorie Row *Bar May Not Be Dropped Once a Complex is Started. 6 thruster penalty

CrossFit One World – CrossFit Thanksgiving Sampler Platter (Time) 5 Rounds of 5 Pull ups 10 Push Ups 15 Air Squat Then…. 4 Rounds of 8 Handstand Push ups or Pike HSPU 15 American Kettle Bell Swing 35/53 Then… 3 Rounds of 15 Box Jumps 20/24 15 Knee to Elbow or V- Ups Then.. 2…

CrossFit One World – CrossFit Strength Back Squat (5×3 E2MOM at 80-85%) Metcon NBW – Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters (53/35) 2-4-6-8-19-12-14-16-18-20 – Front Rack Reverse Lunges w/KB

CrossFit One World – CrossFit Strength NBW – Clean and Jerk Complex – Clean deadlift (do not stand all the way up) – Hang power clean – Full clean – Push press (push jerk if cannot hit a push press) – Split jerk Metcon NBW – Jonathan’s Tur-du-ken (Time) For time wrapped in an AMRAP,…

CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 75-80%) Metcon NBW – Moe and JP’s Over, Under, and the AB’s out! (Time) For Time: 10-1 – OHS (95/65) – Burpee Box Jumps *10 alt. v-ups after every round*