Month: July 2024
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Rock the Wod with Ejijah Muhammad!
Read More: Rock the Wod with Ejijah Muhammad!CrossFit Games Top 20 Athlete, Elijah Muhammad is bringing LIFT HEAVY OFTEN, a 2-Day event to CrossFit One World! FRIDAY March 25, 2016 – ROCK THE WODIn the final WOD of the 2016 CrossFit Open, Games Athlete, Elijah Muhammad is going to “ROCK THE WOD” in a head to head exhibition against NORTHERN CALIFORNIA CrossFitters.…
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WOD March 25, 2016 (Friday)
Read More: WOD March 25, 2016 (Friday)Open Workout 16.5 Optional Replacement Workout15-12-9OHS (95/65)Russian KBS (70/53)Rest 5 minutes12-9-6OHSRKBSRest 5 minutes9-6-3OHSRKBSRecord time for each round
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WOD March 24, 2016 (Thursday)
Read More: WOD March 24, 2016 (Thursday)A) Narrow Grip Bench Press5-5-5-5-5*building but keep load moderate, focus on narrow position*Head and hips on bench, feet on floor B) 10x200m Sprint1 min Farmer Hold “rest” in between sprints (53/35)
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WOD March 23, 2016 (Wednesday)
Read More: WOD March 23, 2016 (Wednesday)Strength:Tempo Deadlifts5×3 reps @ 50X1*choose working weight with coach*Tempo: 5 eccentric count, 0 pause, exploding concentric, 1 second pause at top MetCon:“Mary”20 Min AMRAP5 HSPU10 Pistols15 Pull-Ups *Beginners may choose to do “Cindy”
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WOD March 22, 2016 (Tuesday)
Read More: WOD March 22, 2016 (Tuesday)Strength:5xA1) Snatch 3×70% (TnG)A2) 20 Hollow Rocks *Alternate A1 and A2 5x MetCon:3 Min Max Cal RowRest 1 Minute3 Min Max Snatch 115/75Rest 1 Minute3 min Max T2B*Scale snatch to 40-50%
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WOD March 21, 2016 (Monday)
Read More: WOD March 21, 2016 (Monday)Strength: “Bear Complex”5×7(Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press)*No resting on the ground during the 7 unbroken sets, try to add each set if possible, may combine movements (exp: Cluster + Back Squat + BTN Push Press), Jerks are allowed. MetCon:3 Rounds for Reps2 min Triple Unders2…
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WOD March 18, 2016 (Friday)
Read More: WOD March 18, 2016 (Friday)OPEN WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. targetWomen deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Optional/Replacement Workout:“Michael”3RFT800m Run50 Hip Extensions50 GHD Sit-Ups*Scale Run to 600m if mile time…
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WOD March 17, 2016 (Thursday)
Read More: WOD March 17, 2016 (Thursday)For Time:5k RowFor Time:13 Rope Climbs*10 min capHandstand Push-Ups:Beginner – 10x 15-20″ HS HoldInt – 20x 5 sec Negative HSPUAdv – 20x 5 sec Deficit Negative HSPU*Come off the wall after each rep, no press or kip back upThoracic Spine Mobility
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WOD March 16, 2016 (Wednesday)
Read More: WOD March 16, 2016 (Wednesday)Strength:Snatch Balance (5×2)*From Rack*About 60%Snatch 2×1@70%, 2×1@80%, 1×1@90% MetCon:AMRAP 105 Power Snatch 115/7510 Knee To Elbow15 Push Balls 20/14, 10ft target*Target – 5 Rounds*Scale weight to ~60-70%*Prescribed height is 10′ for men and women*Push ball does not require a squat
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WOD March 15, 2016 (Tuesday)
Read More: WOD March 15, 2016 (Tuesday)Strength:EMOM 85 sec pause deadlift (around knee height on ascent)*Start @ 60% work no higher than 70% MetCon:For Time30 Med Ball Cleans (20/14)30 Ring Dips30 Med Ball Cleans30 C2B30 Med Ball Cleans30 Push-Ups 30 Med Ball Cleans *Target Time – 15 minutes*20 minute cap NO EXCEPTIONS! *Scale if needed to 20 reps of everything*Modify Ring…
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CrossFit – Mon, Oct 7
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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