Month: October 2016

  • CrossFit – Tue, Sep 17

    CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 45 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Baby Nancy (Time) 5 Rounds For Time: 10 Overhead Squat 250 m Row Rx 135/95

    Read More: CrossFit – Tue, Sep 17
  • CrossFit – Mon, Sep 16

    CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 40% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (Time) 5 Rounds For Time 200 m Run 10 Kettle Bell Swings 10 Toes to Bar 20 Double Unders Rx…

    Read More: CrossFit – Mon, Sep 16
  • CrossFit – Sat, Sep 14

    CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 70% of your 1rm max) 231206 (Time) 5 rounds for time of: 4 strict handstand push-ups 8 kipping handstand push-ups 16 dumbbell box step-overs ♀ 20-inch box, 25-lb dumbbells ♂ 24-inch box, 35-lb dumbbells

    Read More: CrossFit – Sat, Sep 14
  • CrossFit – Fri, Sep 13

    CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Unders 20 Wallball 20 WB Russian Twist Rx WB 20/14 Rx+ WB 30/20

    Read More: CrossFit – Fri, Sep 13
  • CrossFit – Thu, Sep 12

    CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (Time) 21-15-9-15-21 Cal Row Hand Release Push Up Kettle Bell Swings Rx 53/35 Rx+ 70/53 HSPU instead of HRPU

    Read More: CrossFit – Thu, Sep 12
  • CrossFit – Wed, Sep 11

    CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 45 % of 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 15 Mins AMRAP 10 Box Jump 20 Thrusters 30 Abmat Sit up Rx Box 24/20 Bar…

    Read More: CrossFit – Wed, Sep 11
  • CrossFit – Tue, Sep 10

    CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 40% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Pull ups 10 Ground to Overhead 10 Burpees Rx 115/85 Rx+…

    Read More: CrossFit – Tue, Sep 10
  • CrossFit – Mon, Sep 9

    CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Jam Those Legs (Time) 3 Rounds For Time 10 Power Snatch 20 Front Squats 300 m Run Rx 95/65 Rx+ 4 Rounds…

    Read More: CrossFit – Mon, Sep 9
  • CrossFit – Sun, Sep 8

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM 5 Reps Tempo Squat @ 65% 1 RM 5 second descent, 2 second pause at (90 Degree) bottom, Ascend quickly after pause) LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row

    Read More: CrossFit – Sun, Sep 8
  • CrossFit – Sat, Sep 7

    CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 65% of your 1rm max) 231219 (Time) For time: 2,000-meter row 50 alternating single-leg squats 30 hang cleans (155/105)

    Read More: CrossFit – Sat, Sep 7

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  • CrossFit – Tue, Dec 24

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) For Time 5 Rounds 10 Box Jumps 5 Front Squat 10 Burpees Rx Box 24/20 Bar 135/95 Rx+ Box 30/24…

  • CrossFit – Mon, Dec 23

    Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…

  • CrossFit – Sun, Dec 22

    CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

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