Month: May 2021
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CrossFit – Mon, Jun 24
Read More: CrossFit – Mon, Jun 24CrossFit One World – CrossFit Front Squat (1 x 1) 20 min to find 1 RM Metcon (AMRAP – Rounds) 12 min AMRAP 4 Hand release burpees 8 Toes to Bar 12 Kettlebell Swings (50/35)
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CrossFit – Fri, Jun 21
Read More: CrossFit – Fri, Jun 21CrossFit One World – CrossFit Bench Press (5 Rounds E2MOM 5 reps with a 2 second pause at the bottom @60%) Light to medium weight. Metcon (Time) 3 rounds: 750/600 Meter Row 20 American KB swings (53/35 lbs) 10 Kettlebell Box Step-Overs (24″/20″; 53/35#)
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CrossFit – Thu, Jun 20
Read More: CrossFit – Thu, Jun 20CrossFit One World – CrossFit Snatch Complex (5 x 4 ) 5 Rounds E2MOM Snatch High Pull + Hang Power Snatch + Snatch balance + Snatch @60% Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 400 Meter Run 30 Goblet lunges 20 Alt DB snatches 10 Lateral Burpees over DB 35/50
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CrossFit – Wed, Jun 19
Read More: CrossFit – Wed, Jun 19CrossFit One World – CrossFit Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double Unders
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CrossFit – Tue, Jun 18
Read More: CrossFit – Tue, Jun 18CrossFit One World – CrossFit Clean Complex (5 x 4) 5 Rounds E2MOM Clean Deadlift + Hang power clean + Clean + Jerk @60% DT Backwards (AMRAP – Rounds and Reps) 15 Min AMRAP: – 6 S2OH (135/95) – 9 Hang Power Clean – 12 Deadlifts RX+: 155/105 *105 is regular DT weight*
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CrossFit – Mon, Jun 17
Read More: CrossFit – Mon, Jun 17CrossFit One World – CrossFit Back Squat (20 mins to find 1 RM) Metcon (AMRAP – Rounds) 12 minutes AMRAP 1 Rope Climb 6 Handstand Push-Ups 12 Alternating Pistols (single-leg squats)Scaled pistols : 24 Air squats
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CrossFit – Sun, Jun 16
Read More: CrossFit – Sun, Jun 16CrossFit One World – CrossFit Deadlift (12 Min E2MOM 4 Rep Deadlift Start at 65% and increase every set 5-10 Pounds Record last set on Wodify) Metcon (Time) 5 Rounds for Time 5 Sumo Deadlift High Pull 10 Alt Front Rack Reverse Lunges 15 V Ups 200 m Run Rx 115/75 Rx+ 135/105 Rx++155/115
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CrossFit – Sat, Jun 15
Read More: CrossFit – Sat, Jun 15CrossFit One World – CrossFit Metcon (No Measure) 22 Minute AMRAP 800m Run (together) 10 Synchro Wall Balls 10 Synchro Kettlebell Swings (53/35) 10 Synchro Push ups PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell 10 reps – hip thrusts (50% 1RM front squat) 10 reps – front rack…
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CrossFit – Fri, Jun 14
Read More: CrossFit – Fri, Jun 14CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 1 Clean and Jerk 80% of 1RM) Metcon (AMRAP – Reps) E3MOM x 6 Rounds (18 min) 200 m Run 8 Box Jumps Max hand release burpees
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Youth Strength & Conditioning Summer Camp Age 9-13 – Thu, Jun 13
Read More: Youth Strength & Conditioning Summer Camp Age 9-13 – Thu, Jun 13CrossFit One World – Youth Strength & Conditioning Summer Camp Age 9-13 Day 2 (Checkmark) KB Swings Shoulder press variant Carries KB DDL Rotational Throws Sprints Broad Jumps Skater Jumps
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CrossFit – Sun, Dec 22
CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…
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CrossFit – Sat, Dec 21
CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb
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CrossFit – Fri, Dec 20
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (4 Rounds for reps) 12 Min E3MOM 5 Bear Complex Max Rep Wallball Rx Bar 135/95 WB 20/14 Rx+ Bar 155/115…