Month: October 2016

  • CrossFit – Sun, Feb 5

    CrossFit One World – CrossFit Strength Front Squat (10 Min E2MOM 5 Front Squat @65%-70%) Metcon (Time) 5 Rounds for Time 20 Double Unders 10 Kettle Bell Swings 35/53 20 Sit Ups 10 KB Sumo Deadlift High Pull 35/53

    Read More: CrossFit – Sun, Feb 5
  • CrossFit – Sat, Feb 4

    CrossFit One World – CrossFit “Lalyk Birthday ? Wod” For time (Partner WOD) 33min Time Cap (Time) 4 ROUNDS 200M Run w/Sand Bag #40/#60 4 Sync OHS 85/115 30 Wall Balls 14/20 200M Run w/Sand Bag #40/#60 4 Sync Squat Clean 85/115 30 Pull Ups 200M Run w/Sand Bag #40/#60 4 Sync Thrusters 85/115 30…

    Read More: CrossFit – Sat, Feb 4
  • CrossFit – Thu, Feb 2

    CrossFit One World – CrossFit Power Snatch Cycling (5 Rounds for weight) Power Snatch E2MOM x 5 8-6-4-2-2 Touch and Go Sets Start at 60-65% work up to no more than 80% 1 RM () Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 14 mins of: 500/400 M Row 30…

    Read More: CrossFit – Thu, Feb 2
  • CrossFit – Wed, Feb 1

    CrossFit One World – CrossFit Power Clean Cycling (5 Rounds for weight) Power Cleans E2MOM x 5 8-6-4-2-2 Touch and Go Sets Start at 60-65% work up to no more than 80% 1 RM () Metcon (AMRAP – Reps) 5 rounds, 2 mins each, perform: 10 Single Dumbbell Hang PowerCleans, 50/35 lbs 16 Single Dumbbell…

    Read More: CrossFit – Wed, Feb 1
  • CrossFit – Tue, Jan 31

    CrossFit One World – CrossFit Bulgarian Split Squat (5 Rounds for weight) E2MOM x 5 16 (8R/8L) Dumbbell Bulgarian Split Squat Choose Load Double Dumbbell/KettlebellThere are a number of variations to park your raised foot, including bench, box, or stacking plates. () Metcon (Time) For time: 10 Power Snatches, 95/65 lbs 5 Rope Climbs 8…

    Read More: CrossFit – Tue, Jan 31
  • CrossFit – Mon, Jan 30

    CrossFit One World – CrossFit Upper Body Strength Development (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Ring Rows Hand Release Push Ups 12 Minute Cap Running DT (Time) 5 rounds for time of: 12 Deadlifts, 95/65 lbs 9 Hang Power Cleans, 95/65 lbs 6 Push Jerks, 95/65 lbs Run, 200 m Time cap: 18 minsThis is a light…

    Read More: CrossFit – Mon, Jan 30
  • CrossFit – Sun, Jan 29

    CrossFit One World – CrossFit Strength Back Squat (10.5 Min E90SOS (7 Round) 5 Back Squat Start 65% End 78% Of 1 RM Back Squat ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Cal Row 10 Devil’s Press 5 HSPU

    Read More: CrossFit – Sun, Jan 29
  • CrossFit – Sat, Jan 28

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 5 Toes to Bar 10 Push Up 20 Sit Up (Score on WOD) Partner B 10 Cal Assault Bike 10 Alt DB Snatch Rx 35/50 (Must Complete a round to switch)

    Read More: CrossFit – Sat, Jan 28
  • CrossFit – Fri, Jan 27

    CrossFit One World – CrossFit Overhead Squat with Pause (5 Rounds for weight) E2MOM x 5 3 Overhead Squats w/3s Pause at bottom 60-65% of 1RMFocus is on quality of movement and range of motion. () Crossfit Games Open 20.1 With the annual Crossfit Games Open test upon us starting February 16th. We will be…

    Read More: CrossFit – Fri, Jan 27
  • CrossFit – Thu, Jan 26

    CrossFit One World – CrossFit Deadlift (4 Rounds for weight) E2MOM x 4 Deadlift 7-6-5-5 Suggested Loads: 60%-65%-70%-70% 1 RM () Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 8 mins of: 45 Front Squats, 65/45 lbs 45 Toes-to-bars 45 Overhead Squats, 65/45 lbs 45 Box Jump Overs 24″/20″ Accessory…

    Read More: CrossFit – Thu, Jan 26

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  • CrossFit – Sat, Jan 11

    CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…

  • CrossFit – Fri, Jan 10

    CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

  • 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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