Month: May 2020
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DTF = Down To Falala
Read More: DTF = Down To FalalaCrossFit One World – CrossFit Metcon (Time) 10 rounds for Time with a Partner 1 round “DT” 2 rounds “Cindy” “DT” = 12 deadlifts (155/105) 9 hang power cleans 6 push jerks “Cindy” = 5 pull ups 10 push ups 15 air squats
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GRINCH
Read More: GRINCHCrossFit One World – CrossFit Handstand Push-Up Progressions Spend 10 minutes working on handstand push up progressions Metcon (AMRAP – Rounds and Reps) AMRAP in 21 minutes 30/25 calorie Row 20 Lateral Burpees Over Barbell 10 Power Cleans (155/105 lb) On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the…
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FROSTY
Read More: FROSTYCrossFit One World – CrossFit Power Clean (E2MOM FOR 12 MINS 2 HANG CLEANS + 1 POWER ) 78%-82% OF 1RM CLEAN & JERK FROSTY (Time) For Time: 18 Dumbbell Thrusters (2×50/35 lb) 25 Double Unders 400 meter Run 15 Dumbbell Thrusters (2×50/35 lb) 50 Double Unders 300 meter Run 12 Dumbbell Thrusters (2×50/35lb) 25…
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NAUGHTY OR NICE
Read More: NAUGHTY OR NICECrossFit One World – CrossFit Push Press (E2MOM FOR 10 MINS 5 REPS @ 70%-75% 1RM PUSH PRESS) NAUGHTY OR NICE (AMRAP – Rounds and Reps) AMRAP in 25 minutes 12 Handstand Push-Ups 12 Deadlifts (155/105 lb) 12 Burpees 12 Front Squats (155/105 lb) *At 12:00, perform: 25 Front Rack Lunges (155/105 lb) – once…
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OW Boot Camp Free Trail
Read More: OW Boot Camp Free TrailStart your fitness journey with a free 2 week Boot Camp trial class! From December 1, 2021 (Wednesday) through December 31, 2021 (Friday), One World will be offering a free 2 week Boot Camp trial class for first time visitors only. The free 2 week classes are: Monday & Wednesday -7:15pm (only) Saturday -7:30am (only)…
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EAST ATLANTA SANTA
Read More: EAST ATLANTA SANTACrossFit One World – CrossFit Snatch (E2MOM in 12 MINS 2 HANG POWER SNATCH + 1 SNATCH ) 78%-83% OF 1 RM SNATCH EAST ATLANTA SANTA (Time) 6 Rounds for time: 25 American KB swings 53/35 12 KB goblet squats 53/35 200M Run **REST 1 minute between rounds RX+ 70/53 Score is the amount of…
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THREE WISE MEN
Read More: THREE WISE MENCrossFit One World – CrossFit Back Squat (E2MOM FOR 12 MINS 5 REPS @ 80-85% 1RM BACK SQUAT) 3 WISE MEN (3 Rounds for reps) Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatches (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95…
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Is it A Bro DAY nnnaahhhhh
Read More: Is it A Bro DAY nnnaahhhhhCrossFit One World – CrossFit Strength 12 Min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 70%-75% 1 RM Jerk Push Press Push Jerk Split Jerk Metcon Metcon (Time) 5 Round for Time 200m Run 10 Slam ball ( heavy as possible) 20 Double Unders 10 Thruster 95/65
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SSOOOO Late
Read More: SSOOOO LateCrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP For 25 Mins Team Of Two Partner A 10 Lateral Burpee Max Rep: Power Snatch 135/95 (RX+ 155/115) (Will continue to do snatches until Partner B Finish) Partner B 21 Hang Power Clean 40/20 (RX+ 50/35) 15 Shoulder to Overhead 9 Deadlifts…
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BLACK FRIDAY
Read More: BLACK FRIDAYCrossFit One World – CrossFit Deadlift (E2MOM FOR 10 MINS 5 REPS @ 75% OF 1RM DEADLIFT) 5k Run (Time) Max Effort 5k Run
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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…
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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…