Month: February 2017
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4th of July 2021
Read More: 4th of July 2021Happy Independence Day! Enjoy this wonderful day with your loved ones! Keep your pets indoors if you can. Fireworks, legal and non-legal can cause your pets a lot of stress. Celebrate responsibly. ~Did you know: The Fourth of July—also known as Independence Day or July 4th—has been a federal holiday in the United States since…
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??Team 1776 (US Independence Day Team WOD)??
Read More: ??Team 1776 (US Independence Day Team WOD)??CrossFit One World – CrossFit 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all…
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“Fireworks”
Read More: “Fireworks”CrossFit One World – CrossFit Overhead Squat (E2MOM for 10 Minutes @ 85%-90% of 1RM) Metcon (AMRAP – Reps) 3 Rounds for Reps “Fight Gone Bad Style” 1 minute-Calorie Row 1 minute-Weighted Ab Mat Sit Ups (25/45) 1 minute-Deadlifts (125/155) 1 minute-Double Unders 1 minute-Rest
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Let The Freedom Ring
Read More: Let The Freedom RingCrossFit One World – CrossFit Romanian Deadlift (EMOM for 10 minutes Single Leg Deadlifts) Romanian Deadlift1 Minute-5 Left Leg 1 Minute-5 Right Leg Metcon (Time) For Time: 10 thrusters (M:135#/W:95#) 20 toes to bar 10 power snatches (M:135#/W:95#) 20 hand release push-ups 100 double unders (300 singles) 20 hand release push-ups 10 power snatches 20…
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Virginia Woolf
Read More: Virginia WoolfCrossFit One World – CrossFit Jerk Complex (E2MOM for 12 Minutes @ 70%-75% of 1RM Clean & Jerk) 2 Push Press 2 Push Jerks 2 Split Jerks Metcon (AMRAP – Rounds and Reps) “Guadalupe” (ALL YOUUUU LUPE) Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (95/135) 6 Push Ups 9…
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Ifti Nasim
Read More: Ifti NasimCrossFit One World – CrossFit Bulgarian Split Squats 5 Sets /E2MOM 10 Right and 10 Left Bulgarian Split Squats Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 6 Pull Ups 9 Box Jump Overs 12 Front Rack Reverse Alt Lunges with Barbell (55/75) 19 Push Press 13 Air SquatsBorn in Pakistan, Ifti Nasim…
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“HotShots 19” 2021
Read More: “HotShots 19” 2021“HotShots 19” Hero WOD 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by…
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Simon Nkoli
Read More: Simon NkoliCrossFit One World – CrossFit Handstand Push-ups 10 MIn EMOM 4-8 Reps Handstand Push Ups Handstand Progression Handstand Walk Free Stand Handstand Metcon (Time) “WHAT LEGS” 4 Rounds for Time: 12 Med Ball Squat Cleans (14/20) 12/10 Calorie Row 12 Thrusters (65/95) 12 Back Squats 12 Alt Reverse Lunges with Medball 100m Run Time Cap:…
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Nancy Cardenas
Read More: Nancy CardenasCrossFit One World – CrossFit Skill Pull-ups (5 Min. to Estab. Max Reps of STRICT Pull-ups/1 set) Strength Strict Press (10 Min. to work up to 1RM Strict Press) Metcon Metcon (Time) 21-18-15-12-9-6 Reps, For Time Overhead Squats (95/65 lb) Sumo Deadlift High Pull (95/65 lb) Floor Thrusters V-Ups
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“Passing the Torch”
Read More: “Passing the Torch”CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) “Passing The Torch” 20-minute AMRAP(Teams of 2) 6 Renegade Rows 35/50lb 12 DB Full Cleans 35/50 24 Sit-ups 48 Double Unders You run 400 meters while your partner works. When you get back from the run, your partner will start running and you…
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Popular Posts
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CrossFit – Wed, Nov 20
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 M Run 10 DB Front Rack Reverse Lunges Max Rep Devil’s Press (2 DB) Rx…
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CrossFit – Tue, Nov 19
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) CRISS CROSS (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to…
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CrossFit – Mon, Nov 18
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…