Month: May 2021

  • CrossFit – Fri, Jan 26

    CrossFit One World – CrossFit Pull-ups (10 min EMOM 50% max Pull Ups from previous) Overhead Squat (Every 2 mins 5×5 Start @ 65% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) 10 min AMRAP 10 lateral burpees over bar 10 deadlifts 10 front squats 95/135

    Read More: CrossFit – Fri, Jan 26
  • CrossFit – Thu, Jan 25

    CrossFit One World – CrossFit 1-time exercise (4 Rounds for time) 4 rounds 200m row rest :30 Clean (Every 90s 6×2 Start @ 70% and add weight as appropriate) 1-time exercise (Time) 10 rounds 10 wallballs 3 Squat snatches 95/135

    Read More: CrossFit – Thu, Jan 25
  • CrossFit – Wed, Jan 24

    CrossFit One World – CrossFit 1-time exercise (No Measure) 5×5 seated box jumps to max height Work on opening up hips Push Press (Every 90 secs x 5 3 push jerk + 2 split jerk 65-75%) Momma Q (No Measure) For Time 3 rounds of DT 1 mile run 3 rounds of DT DT 12…

    Read More: CrossFit – Wed, Jan 24
  • CrossFit – Tue, Jan 23

    CrossFit One World – CrossFit Double-Unders (Tabata Double unders) Back Squat (Every 90 sec 3×3 70-80%) 1-time exercise (No Measure) 4 RFT 10 KB Snatch (5 ea arm) 10 KB O.H. Lunges R 10 pull ups 10 KB Snatch (5 ea arm) 10 KB O.H. Lunges L 10 pull ups KB = 35/53

    Read More: CrossFit – Tue, Jan 23
  • CrossFit – Mon, Jan 22

    CrossFit One World – CrossFit Handstand Push-ups (HSPU Progressions tabata 3-5 hspu Sub def push ups/hspu/shspu) Hang Snatch (7x 2 hang + 1 snatch Start @ 70% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) AMRAP 15 2 Rope Climb 300m Run 60 double unders

    Read More: CrossFit – Mon, Jan 22
  • CrossFit – Sat, Jan 20

    CrossFit One World – CrossFit Metcon (No Measure) 7 Rounds for Time: 20 Wall Balls (20/14) 20 Pistols 20 Cal Bike You go, I go – split up the reps however you’d like

    Read More: CrossFit – Sat, Jan 20
  • CrossFit – Fri, Jan 19

    CrossFit One World – CrossFit Glute-Ham Raises (Every 2 mins 3 sets of 5 reps) Deadlift (Every 90s 5×5 start @ 65% and add weight as appropriate) 1-time exercise (Time) 2 rounds for Time 50 Lunges 200M run 50 front squat 200m run 50 thrusters 200m run 50 burpee over bar 55/75 Cap 25 mins

    Read More: CrossFit – Fri, Jan 19
  • CrossFit – Thu, Jan 18

    CrossFit One World – CrossFit row intervals (Time) 10x100m row rest :10 sec Snatch (Every 90s 5×3 start @ 65% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) 7 min AMRAP 10 clean and jerk row 15 cal 75/115

    Read More: CrossFit – Thu, Jan 18
  • CrossFit – Wed, Jan 17

    CrossFit One World – CrossFit Pull-ups (10 min EMOM 1st set establish max rep set 2-10 use 40% of max reps) Push Press (Every 90s x 5 3 push press + 3 push jerk work around 65-75%) 1-time exercise (AMRAP – Rounds) 12 min AMRAP 200M Run 5 T2B 10 Pull Ups 15 Shoulder to…

    Read More: CrossFit – Wed, Jan 17
  • CrossFit – Tue, Jan 16

    CrossFit One World – CrossFit 1-time exercise (No Measure) 5×5 seated box jumps to max height Work on opening up hips Back Squat (Every 90s 3×5 @ 75-85%) 1-time exercise (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Squat 95/135 Burpee Box Jump 20/24

    Read More: CrossFit – Tue, Jan 16

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  • CrossFit – Mon, Dec 23

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 250 M Row 10 Power Clean 10 Hand Release Push Up Rx Bar 135/95 Rx+…

  • 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…

  • 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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