CrossFit One World – CrossFit Pause Overhead Squat Pause Overhead Squat E2MOM x 5 3 Pause Overhead Squat 3s at bottom Load to 65-70% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 15: 5 Overhead Squats 10 Pull Ups 20 Hang Power Snatches 75 / 55 lb

CrossFit One World – CrossFit Squat Snatch Stamina Squat Snatch Stamina EMOM x 5: 5 Touch and Go Squat Snatches Load to 65-70% 1 RM Metcon (Time) 30-20-10: (20 min cap) Dumbbell Power Snatches (50/35) Wallballs (20/14) Directly Into… 10-20-30: Bar-Facing Burpees Calorie Row

CrossFit One World – CrossFit Strict Press E2MOM x 5 3 Push Press Build Up to a heavy set of 3 across the 5 sets Metcon (5 Rounds for time) E5MOM x 5 Rounds: 200 Meter Run 12/9 Calorie Row 8 Toes to Bar Rest the remaining time of each round. Score is your slowest…

CrossFit One World – CrossFit   Stamina Squats Strength Work: Stamina Squats EMOM x 12 Alternating between Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Note that the rep scheme has changed back for the last 2 weeks of the cycle. We are increasing weight this week to 72% of your…

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 2 Power Snatch 2 Overhead Squat 1 Snatch Power Snatch Overhead Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Handstand Push Ups / Hand Release Push Up 10 Toes To Bar 15 Hang Power Snatch 65/95 20 Double under BRO: Metcon…

CrossFit One World – CrossFit Background: This tribute workout is dedicated to the victims and survivors of the 9/11 attack at World Trade Center on September 11, 2001. 9/11 was a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States. The attacks resulted in 2,977 fatalities, over 25,000…

CrossFit One World – CrossFit Metcon (3 Rounds for reps) Metcon (Comptrain Benchmark) “Frank the Tank” Part 1 AMRAP 5: Buy-In: 40 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (135/95) 12 Barbell Facing Burpees Rest 5 Minutes “Frank the Tank” Part 2 AMRAP 5: Buy-In: 30 Wall Balls (20/14) AMRAP in Time Remaining:…

CrossFit One World – CrossFit Strict Press E2MOM x 6 3 Strict Press Build Up to a heavy set of 3 across the 6 sets This is a repeat from last week. The goal today is to beat your previous score Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push…

CrossFit One World – CrossFit Announcement Happy Labor Day Everyone We ONLY HAVE ONE CLASS 9 AM CLASS IF YOU MISSED THE Instagram and Facebook Message Warm Up Coaches choice Metcon (AMRAP – Rounds and Reps) WOD 1 15 minute Amrap Partner A 400m Run Partner B 15 box jumps 15 air squats 15 burpees…