Month: October 2016
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CrossFit – Mon, Sep 18
Read More: CrossFit – Mon, Sep 18CrossFit One World – CrossFit Back Squat (E2MOM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Metcon (3 Rounds for time) 3 rounds for time: 25 Cal Row 25 Med Ball Squat Cleans…
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CrossFit – Sun, Sep 17
Read More: CrossFit – Sun, Sep 17Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit Push Press (10 Min E2MOM 5 Push Press @ 65%-70%) Bent Over Row (6 Min EMOM 5 Rep Bent Over Row @ 25%-30% 1 RM HPC) LVL Fight Club (AMRAP –…
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CrossFit – Sat, Sep 16
Read More: CrossFit – Sat, Sep 16Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit Metcon (4 Rounds for reps) Interval WOD Team of 2 4 Min AMRAP 20 Hang Power Snatch 75/55 Max Rep Toe to Bar Rest 2 Mins 4 Min AMRAP 20 Wall…
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CrossFit – Fri, Sep 15
Read More: CrossFit – Fri, Sep 15Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit hang clean + clean (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps…
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CrossFit – Thu, Sep 14
Read More: CrossFit – Thu, Sep 14CrossFit One World – CrossFit hang snatch + snatch (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 100 m Run 2 Chest to bar Pull-ups 3 Snatch 135/95
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CrossFit – Wed, Sep 13
Read More: CrossFit – Wed, Sep 13CrossFit One World – CrossFit push jerk + split Jerk (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Metcon (Time) 5 rounds 50 double unders 20 alt db snatch 50/35 (1)
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CrossFit – Tue, Sep 12
Read More: CrossFit – Tue, Sep 12CrossFit One World – CrossFit Deadlift (E2MOM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Metcon (Time) For time: 800m Run Then 10-9-8-7-6-5-4-3-2-1 Box Jump Overs 24/20 Deadlifts 225/155
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CrossFit – Sun, Sep 10
Read More: CrossFit – Sun, Sep 10CrossFit One World – CrossFit Back Squat (5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 3 reps at 85% of 1RM Record Last Set) LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+…
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CrossFit – Sat, Sep 9
Read More: CrossFit – Sat, Sep 9CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP Team of 2 60 Thruster 50 Cal Row 40 Overhead Squat 30 Box Jumps 20 Alt KB Cleans Rx Bar 95/65 KB 50/35 (Pair of) Rx + Bar 115/85 KB 70/50 (Pair Of)
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CrossFit – Fri, Sep 8
Read More: CrossFit – Fri, Sep 8CrossFit One World – CrossFit hang snatch + snatch (E2MOM 65% of 1RM 70% of 1RM 75% of 1RM 80% of 1RM 85% of 1RM) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200m run 15 hang power snatch 95/65 10 toes to bar
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CrossFit – Thu, Jan 9
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Jan 8
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
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CrossFit – Tue, Jan 7
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)