Month: May 2021

  • CrossFit – Fri, Dec 15

    CrossFit One World – CrossFit Bench Press (Every 90s 2×5 at 75% 3×5 at 85%) 1-time exercise (Time) 2 rounds for time: 500 m Row 40 Sit-ups 30 Wallballs 20/14 20 Pull-ups 10 DB Floor Press 50/35 (2 dbs) *10 Burpee before each movement. WOD starts with 10 Burpees

    Read More: CrossFit – Fri, Dec 15
  • CrossFit – Thu, Dec 14

    CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 9 Chelsea…

    Read More: CrossFit – Thu, Dec 14
  • CrossFit – Tue, Dec 12

    CrossFit One World – CrossFit Shoulder Press (every 90 secs 2×5 at 75% 3×5 at 85%) 1-time exercise (Time) 10 rounds for time: 6 Dumbbell Deadlifts 70/50 (2 DBs) 12 Wall Balls 20/14

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

    CrossFit One World – CrossFit Clean (E2MOM x 12 mins (6 sets) 3 Reps starting at 60%. Increase weight after every successful set) 1-time exercise (AMRAP – Rounds and Reps) 14 min AMRAP: 1 Toes-to-bar 1 Box Jump Overs 24/20” 1 Squat Snatch 95/65# 2 Toes-to-bar 2 Box Jumps Overs 24/20” 2 Squat Snatch 95/65#…

    Read More: CrossFit – Mon, Dec 11
  • CrossFit – Sat, Dec 9

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 15 Snatches 85/65 9 Wall Walks 15 Overhead squats 85/65 400m run (together) Everything is you go, I go except for the run

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

    CrossFit One World – CrossFit Snatch E2MOM x 12 mins (6 sets) 3 Reps starting at 60%. Increase weight after every successful set Metcon (Time) For Time 500m Row 25 Power Snatches 95/65 25 Pull ups 500m Row 25 Power Snatches 95/65 25 Pull Ups 500m Row Time Cap 18 Mins

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

    CrossFit One World – CrossFit Shoulder Press (every 90 secs 2 x 5 @ 75% 3 x 5 @ 80%) 1-time exercise (AMRAP – Rounds and Reps) 4 min AMRAP: 10 Power Snatches 75/55# 30 Double Unders then 4 min AMRAP: 8 Power Snatches 95/65# 30 Double Unders Then 4 min AMRAP: 6 Power Snatches…

    Read More: CrossFit – Thu, Dec 7
  • CrossFit – Wed, Dec 6

    CrossFit One World – CrossFit Weighted Pull-ups (EMOM x 5 5×3 @ max weight) Deadlift (every 90 secs 2 x 5 @ 75% 3 x 5 @ 80%) 1-time exercise (AMRAP – Reps) 4 rounds for max reps/cal 1 min: Thrusters 95/65 2 min: Row (calories) no rest between roundsFor one minute, complete as many…

    Read More: CrossFit – Wed, Dec 6
  • CrossFit – Tue, Dec 5

    CrossFit One World – CrossFit Bench Press (every 90 secs 2 x 5 @ 75% 3 x 5 @ 80%) 1-time exercise (Time) For time: 60 cal row 50 Air Squats 40 cal row 30 Push-ups 20 cal row 10 Pull-ups

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

    CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 8 Metcon…

    Read More: CrossFit – Mon, Dec 4

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  • CrossFit – Tue, Dec 24

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) For Time 5 Rounds 10 Box Jumps 5 Front Squat 10 Burpees Rx Box 24/20 Bar 135/95 Rx+ Box 30/24…

  • CrossFit – Mon, Dec 23

    Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! 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…

  • 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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