Month: September 2023
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CrossFit – Fri, Nov 11
Read More: CrossFit – Fri, Nov 11CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 65-70%) Metcon NBW – Pulling the Devil Out (Time) 10 – 1 – Devil’s Press (35/25) 1 – 10 Pull-Ups RX+: 50/35
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CrossFit – Thu, Nov 10
Read More: CrossFit – Thu, Nov 10CrossFit One World – CrossFit Strength Pause Front Squat (5×4 E2MOM at 65-70%) Front Squat with 3 sec pause the the bottom of the movement. Metcon NBW – Not So Clean Sweep (No Measure) E3MOM x 6 Every 3 minutes for 18 min (6 rounds) perform: – 200m Run – 5 Power Cleans (135/95) –…
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Veterans Day November 11, 2022
Read More: Veterans Day November 11, 2022“On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.” ~Dan Lipinski
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CrossFit – Wed, Nov 9
Read More: CrossFit – Wed, Nov 9CrossFit One World – CrossFit Strength Bench Press (15 min to establish a 3 rep max bench press Coaches: Please allow time for warm up before starting the clock.) Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men…
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CrossFit – Tue, Nov 8
Read More: CrossFit – Tue, Nov 8CrossFit One World – CrossFit Strength Deadlift (5×4 E2MOM at 75-80%) This is getting to a heavier percentage so if you cannot perform all reps with good form, drop to 3 reps. Metcon NBW – Empty Barbell Blitz (Time) For Time: 70 Push Press (45/35) 60 Barbell Box Step Ups (20/18) 50 Push Press 40…
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CrossFit – Mon, Nov 7
Read More: CrossFit – Mon, Nov 7CrossFit One World – CrossFit Strength Back Squat (20 min to establish a 3 rep max back squat Coaches: Please allow time for some warm up before starting the clock.) Welcome to week 6! We are continuing to test our 3 rep maxes in our power lifts. Wods should be done on the lighter side…
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CrossFit – Sun, Nov 6
Read More: CrossFit – Sun, Nov 6CrossFit One World – CrossFit Strength Power Snatch (12 Min E2MOM 5 Power Snatch @70%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Overhead Sit up 15 Cal Row 10 American KB Swings 5 Single Arm KB Over Head Squat Rx 53/35 Rx+ 70/53
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CrossFit – Sat, Nov 5
Read More: CrossFit – Sat, Nov 5CrossFit One World – CrossFit Level G Deathscythe (AMRAP – Rounds and Reps) Team of 2 21 Min AMRAP Partner A 1 Rope Climbs Rx+ Legless 6 Devil’s Press 20/40 Rx+ 50/35 Partner B 12 Wall Ball 20/14 Rx+ 30/20 24 Double Under Switch Every 3 Mins (Teammate pick up where they left off)
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CrossFit – Fri, Nov 4
Read More: CrossFit – Fri, Nov 4CrossFit One World – CrossFit Strength NBW – Clean and Jerk Complex (E2MOM x 5 at 70-75% of 1 rm clean and jerk) – Clean deadlift (do not stand all the way up) – Hang power clean – Full clean – Push press – Split jerk Metcon NBW – Jonathan’s Baby Dragon (Time) For Time:…
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CrossFit – Thu, Nov 3
Read More: CrossFit – Thu, Nov 3CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 70-75% of 1 rm strict press) Metcon NBW – Cindy Went a’ Rowin’ (AMRAP – Rounds and Reps) 20 min AMRAP: “Cindy” Every 5:00 starting at 0:00 row 500m/400m Continue where you left off after every row 1 round of Cindy: – 5 pull…
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CrossFit – Tue, Nov 26
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…