Month: January 2018
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CrossFit – Fri, Mar 3
Read More: CrossFit – Fri, Mar 3CrossFit One World – CrossFit () CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes…
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CrossFit Open 23.3
Read More: CrossFit Open 23.3CrossFit Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50…
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CrossFit – Wed, Mar 1
Read More: CrossFit – Wed, Mar 1CrossFit One World – CrossFit Snatch Complex (5 Rounds for weight) E2MOM x 5 2 Power Snatch + 1 Squat Snatch Start at 65-70% of 1RM to no more than 80%If you cannot squat snatch you can power snatch into an overhead squat Metcon (Time) 3 Rounds for Time: 5/3 Rope Climbs 15′ 15 Front…
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CrossFit – Tue, Feb 28
Read More: CrossFit – Tue, Feb 28CrossFit One World – CrossFit Deadlifts (5 Rounds for weight) E2MOM x 5 3 – 3 – 3 – 3 – 3 Start at 70% 1RM and work up to no more than 80-85% 1RM Metcon (Time) For Time: 120 Double Unders/Singles 60 Box Jump Overs 24″/20″ 30 Double Hang Dumbbell to Overhead 50 lbs/35…
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CrossFit – Mon, Feb 27
Read More: CrossFit – Mon, Feb 27CrossFit One World – CrossFit Macho Man (Weight) Every 1 min for 20 mins do: 3 Power Cleans, 135/95 lbs 3 Front Squats, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs Work until completion or failure. You want to select a weight you can complete the 9 reps in under 30 secs. Metcon (Time) 5 Rounds for…
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CrossFit – Sun, Feb 26
Read More: CrossFit – Sun, Feb 26CrossFit One World – CrossFit Strength Push Press (12 Min E2MOM 5 Rep Push Press @ 65-70 of 1 RM) Metcon Metcon (Time) 4 Round For Time 5 Deadlift Rx 225/155 10 Toes To Bar 15 Push Ups 20 Cal Row
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CrossFit – Sat, Feb 25
Read More: CrossFit – Sat, Feb 25CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP Team of 2 Partner A 10 DB Alt Snatch 10 Goblet Squats 10 Single DB Alt Reverse Lunges Rx 50/35 (Determines the switch with partner B) Partner B 6 Shoulder to Overhead 8 Overhead Squat 10 Lateral Hops Rx 115/85 (Rounds…
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CrossFit Open 23.2
Read More: CrossFit Open 23.2CrossFit Open 23.2a & 23.2b 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)
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CrossFit – Thu, Feb 23
Read More: CrossFit – Thu, Feb 23CrossFit One World – CrossFit Overhead Barbell Reverse Lunge (5 Rounds for weight) E2MOM x 5 8 Barbell Overhead Reverse Lunge This movement is new to most of you. Start with 30- 35% !RM Overhead Squat or barbell until you get comfortable with the movement. () Evelyn’s BDay Wod (Time) 3 rounds 32 double unders…
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CrossFit – Tue, Feb 21
Read More: CrossFit – Tue, Feb 21CrossFit One World – CrossFit Sumo Deadlifts (5 Rounds for weight) E2MOM x 6 5 Sumo Deadlifts Start with a light load 50 – 55% of 1 RM () Metcon (Time) 3 rounds,for time, of: 30 Wall Balls 20/14 lbs 10’/9′ 30 Abmat Situps 30 Kettlebell Swings 53/35 lbs Time Cap: 15 Mins Scaling Options:…
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CrossFit – Sun, Nov 17
CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…
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CrossFit – Sat, Nov 16
CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box
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CrossFit – Fri, Nov 15
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 16 DB Reverse Lunges (Two DB) 10 Sprawls 15 American KB Swings Rx…