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Month: October 2016

  • CrossFit – Thu, Dec 12

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Clean (Squat Clean) Increase 5 Every Set) Power Player (AMRAP – Reps) EMOM for 19 minutes: 1st Minute: Toes-to-Bar 2nd Minute: Alternating Dumbbell Snatches 3rd Minute: Renegade Rows 4th…

    Read More: CrossFit – Thu, Dec 12

  • CrossFit – Wed, Dec 11

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Air Squat 10 Push Ball 10 DB Overhead Lunges 10 Push up…

    Read More: CrossFit – Wed, Dec 11

  • CrossFit – Tue, Dec 10

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Lean Machine (Time) 4 Rounds for Time: 100 Meter Farmer’s carry 16 Box Jump Overs 10 Snatches 1 minute of rest after…

    Read More: CrossFit – Tue, Dec 10

  • CrossFit – Mon, Dec 9

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Wallballs 30 Lateral Hops Over Bar 15 Hang Power…

    Read More: CrossFit – Mon, Dec 9

  • CrossFit – Sun, Dec 8

    CrossFit One World – CrossFit Back Rack Lunge 12 Min E2MOM 10 Rep Back Rack Reverse Lunges @70% 1 RM LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to Overhead 75/55 ( RX+ 135/95 ) 15 Lateral Burpees 20 Jumping Lunges

    Read More: CrossFit – Sun, Dec 8

  • CrossFit – Sat, Dec 7

    CrossFit One World – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips 221103 (Time) 5 rounds for time of: 250-m row 50 double-unders, unbroken If you trip up on your double-unders, redo before moving back to the other exercise. 20 minute time cap

    Read More: CrossFit – Sat, Dec 7

  • CrossFit – Fri, Dec 6

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 6 Handstand Push up 10 Air Squat 20 Double Unders Then 60 sec…

    Read More: CrossFit – Fri, Dec 6

  • CrossFit – Thu, Dec 5

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Deadlift Increase 5 Every Set) Building Summer Kakes (Time) For Time: 21-15-9-15-21 Front Squats Deadlifts Rx Bar 135/95

    Read More: CrossFit – Thu, Dec 5

  • CrossFit – Wed, Dec 4

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 5 Rounds for Time 10 Bar Facing Burpee 5 Hang Power Snatch 10 Pull Up Rx Bar 95/65 Rx+ 115/85…

    Read More: CrossFit – Wed, Dec 4

  • CrossFit – Tue, Dec 3

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Back Squat Increase 5 Every Set) Blackjack (AMRAP – Rounds and Reps) AMRAP in 21 minutes 21 Goblet squats 21 Hand Release Push-Ups 21 Kettlebell Swings 21 Jumping…

    Read More: CrossFit – Tue, Dec 3

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  • 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…

  • CrossFit – Sat, Dec 21

    CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb

  • CrossFit – Fri, Dec 20

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (4 Rounds for reps) 12 Min E3MOM 5 Bear Complex Max Rep Wallball Rx Bar 135/95 WB 20/14 Rx+ Bar 155/115…

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