Month: October 2016
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CrossFit – Tue, Oct 8
Read More: CrossFit – Tue, Oct 8CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 55 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Tax Day (AMRAP – Rounds and Reps) 15 Min AMRAP 15 American Kettlebell Swings 12 Front Squats 9 Calorie Row RX KB 53/35…
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CrossFit – Mon, Oct 7
Read More: CrossFit – Mon, Oct 7CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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CrossFit – Sun, Oct 6
Read More: CrossFit – Sun, Oct 6CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
Read More: CrossFit – Sat, Oct 5CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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CrossFit – Fri, Oct 4
Read More: CrossFit – Fri, Oct 4CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Iron Abs (Time) For Time 21-15-9 Overhead Squats Burpees *Run 800 Meters after each round Rx 75/55 RX+ 135/95
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CrossFit – Thu, Oct 3
Read More: CrossFit – Thu, Oct 3CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 50% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Wall Walks 100 Ft Shuttle Runs 5 Devils Press 100 Ft…
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CrossFit – Wed, Oct 2
Read More: CrossFit – Wed, Oct 2CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Clusters 10 Bar Facing Burpee 100 M Run Rx Bar 135/95 Rx +…
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CrossFit – Tue, Oct 1
Read More: CrossFit – Tue, Oct 1CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Ballin Annie (Time) “Annie” For Time: Double Unders 50-40-30-20-10 or Single Under’s: 75-60-45-30-15 Sit Ups 50-40-30-20-10 Every 2 min (starting at 0:00), 20 wall balls…
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CrossFit – Sun, Sep 29
Read More: CrossFit – Sun, Sep 29CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Reps Tempo Squat @ 40% 1 RM 5 second descent, 2 second pause at (90 Degree) bottom, Ascend quickly after pause) LVL 2 Hyper Jump (5 Rounds for time) 25 Min E5MOM 10 Box Jump 20 Push Ball 20/14 10 Hang Power Snatch 115/65…
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CrossFit – Sat, Sep 28
Read More: CrossFit – Sat, Sep 28CrossFit One World – CrossFit 190627 (Time) 3 rounds for time of: 2,000-m row 50 wall-ball shots 100-ft. handstand walk or bearcrawls 100 double-unders ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
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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…
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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…
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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…