Month: March 2019

  • CrossFit – Mon, Dec 12

    CrossFit One World – CrossFit Strength Front Squat (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – Kettle My Bell (AMRAP – Rounds and Reps) 15 Min AMRAP: – 20 KBS – 20 KB Snatches (does not have to be alternating) – 20 KB Push Press (10L/10R) RX: 53/35

    Read More: CrossFit – Mon, Dec 12
  • CrossFit – Sun, Dec 11

    CrossFit One World – CrossFit Strength 12 Min EMOM Odd: Bent over rows Even: Strict Press @ 65%- 70% Strict Press Bent Over Row Challenging weight without sacrificing form. Metcon (Time) 5 Rounds For Time 15 Cal Row 10 Pull Ups / 5 Bar Muscle Up 5 Thruster 115/ 85 Shoulder Press (6 Set x…

    Read More: CrossFit – Sun, Dec 11
  • CrossFit – Sat, Dec 10

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: 18 min AMRAP Partner A (rounds accumulated) 5 Toes to Bar 10 Alt. DB Snatches (50/35) 15 Double Unders (75 Singles) 20 Push Ups Partner B (indicator of switch) 10 Cal Assault Bike 5 Burpees Cool Down 3 Min Rest /Transition…

    Read More: CrossFit – Sat, Dec 10
  • CrossFit – Fri, Dec 9

    CrossFit One World – CrossFit Strength Overhead Squat (5×4 E2MOM at 80-85%) Metcon NBW – Christmas Ham Hocks (AMRAP – Rounds and Reps) 18 Min AMRAP: – 20/16 Calorie Row – 10 Front Rack Reverse Lunges (95/65) – 20 Wall Balls (20/14) – 10 Power Snatches (95/65)

    Read More: CrossFit – Fri, Dec 9
  • CrossFit – Thu, Dec 8

    CrossFit One World – CrossFit Strength Metcon NBW – The Jam Method 1 (AMRAP – Rounds and Reps) 15 Min AMRAP: – 3 Wall Walks – 5 Clean and Jerks (135/95), RX+ (185/135) – 7 Bar Facing Burpees NBW – Clean and Jerk Complex (E2MOM x 5 at 80-85%) – Clean deadlift (do not stand…

    Read More: CrossFit – Thu, Dec 8
  • CrossFit – Wed, Dec 7

    CrossFit One World – CrossFit Strength Paused Front Squat (5×4 E2MOM at 70-75%) Metcon NBW – Tater the Waiter (Time) For Time: 27-21-15-9 – KB Taters (53/35) *50 ft walking waiter’s lunge after each round* (50/35) (Lung with DB’s)

    Read More: CrossFit – Wed, Dec 7
  • CrossFit – Mon, Dec 5

    CrossFit One World – CrossFit Strength Back Squat (3×3 E3MOM at 90-95%) Metcon NBW – Flatliner (No Measure) E3MOM x 6 – 10 Box Jump Overs (24/20) – 20 AKBS (53/35) – 50 DU’s *Must do CrossFit standard and step down from the box*

    Read More: CrossFit – Mon, Dec 5
  • CrossFit – Sun, Dec 4

    CrossFit One World – CrossFit Strength Overhead Squat (10 Min E2MOM 5 Rep Overhead Squat @65-75%) Metcon Level 2 Bloodfest (5 Rounds for reps) 5 Rounds of Fight Gone Bad Style (24 mins) 1st min – max Push-ups 2nd min- max Pull-ups 3rd min – max Sumo Deadlift High Pull 45/35 4th min – max…

    Read More: CrossFit – Sun, Dec 4
  • CrossFit – Sat, Dec 3

    CrossFit One World – CrossFit Level G Heavyarms (AMRAP – Reps) Teams of 2 30 Min AMRAP On top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+…

    Read More: CrossFit – Sat, Dec 3
  • CrossFit – Fri, Dec 2

    CrossFit One World – CrossFit Strength Front Squat (5×3 E2MOM at 80-85%) Metcon Don JP 1986 Tekillya (AMRAP – Rounds and Reps) (Coach JP’s Birthday WOD) 19 Min AMRAP: – 12 Single Arm Devil’s Press (50/35) – 3 Single Arm Thrusters each side (3L/3R) – 8 Front Rack DB Lunges (athlete’s choice to step forward…

    Read More: CrossFit – Fri, Dec 2

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    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) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…

  • CrossFit – Mon, Nov 25

    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) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…

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    CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…

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