Month: May 2021

  • CrossFit – Sun, Dec 3

    CrossFit One World – CrossFit Front Squat (12 Min E2MOM 4 Rep Front Squat @75 %) LVL 2 Bloodfest (5 Rounds for reps) 5 Rounds of Fight Gone Bad Style (24 mins) 1st min – max Push-ups 2nd min- max Pull-ups 3rd min – max Sumo Deadlift High Pull 45/35 4th min – max Thrusters…

    Read More: CrossFit – Sun, Dec 3
  • CrossFit – Sat, Dec 2

    CrossFit One World – CrossFit LVL G Shining Gundam (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 10 American KB Swings 53/35 (RX + 70/53) 20 Mountain Climber 30 Double Under Partner B 5 Hang Power Snatch 115/75 (RX + 135/95) 10 Lateral Burpees over Bar Partner A and B Must complete a…

    Read More: CrossFit – Sat, Dec 2
  • CrossFit – Fri, Dec 1

    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 7 1-time…

    Read More: CrossFit – Fri, Dec 1
  • CrossFit – Wed, Nov 29

    CrossFit One World – CrossFit Deadlift (every 90 secs 5×5 at 70%) 1-time exercise (AMRAP – Rounds) “Death by” EMOM as long as possible: Power Cleans 115/75# Chest-to-Bar Pull-ups Complete both movements on the minute add 1 rep of each movement per round (ie. in round 5, 5 power cleans + 5 C2B pull up)

    Read More: CrossFit – Wed, Nov 29
  • CrossFit – Tue, Nov 28

    CrossFit One World – CrossFit Push Press (every 90 secs 5×5 at 70%) 1-time exercise (Time) 2 rounds for time: 1000 m Row 50 Push Presses 75/55 30 Pull-ups

    Read More: CrossFit – Tue, Nov 28
  • CrossFit – Mon, Nov 27

    CrossFit One World – CrossFit Clean (E2MOM x 12 mins (6 sets) 2 Reps at 60% + increase weight after each successful set) 1-time exercise (AMRAP – Reps) 6 rounds for max reps: 1 min: Thrusters 95/65 1 min: Rest 1 min: Row (calories) 1 min: Rest Can you achieve 160 total reps

    Read More: CrossFit – Mon, Nov 27
  • CrossFit – Sun, Nov 26

    CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Reps Overhead Squat @ 75% of 1 RM OHS) LVL 2 Breath of the Earth (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Wallballs 20/14 (RX+ 30/20) 20 Med-Ball Overhead Sit Ups 20 Med – Ball Over Head alt Lunges 100m Med Ball…

    Read More: CrossFit – Sun, Nov 26
  • CrossFit – Sat, Nov 25

    CrossFit One World – CrossFit “The Burner” (Checkmark) 5 Rds For Time 200m Run w/band 5 Rope Climbs(Accumulated) 10 Sync Toes To Bar 15 Sync American KB Swing 53/35 20 DBall Over Shoulder 70/50(Accumulated) 25 Cal Echo Bike(Accumulated) “You can use sand bag instead of DBall” 40min Time Cap

    Read More: CrossFit – Sat, Nov 25
  • CrossFit – Fri, Nov 24

    CrossFit One World – CrossFit Snatch (E2MOM x 12 mins (6 sets) 2 Reps at 60% + increase weight after each successful set) 1-time exercise (AMRAP – Rounds and Reps) 10 min AMRAP: 2 Hang Power Snatch 75/55 2 Bar-Facing Burpees 4 Hang Power Snatch 75/55 4 Bar-Facing Burpees 6 Hang Power Snatch 75/55 6…

    Read More: CrossFit – Fri, Nov 24
  • CrossFit – Thu, Nov 23

    CrossFit One World – CrossFit Bench Press (every 90 secs 5×5 at 60%) 1-time exercise (Time) For time 160 Double Unders Then 6 rounds 8 Deadlifts 225/155 8 Strict Pull-ups Then: 160 Double Unders

    Read More: CrossFit – Thu, Nov 23

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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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