Month: August 2024
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CrossFit – Mon, Jan 8
Read More: CrossFit – Mon, Jan 8CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…
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CrossFit – Sun, Jan 7
Read More: CrossFit – Sun, Jan 7CrossFit One World – CrossFit Push Press (10 Min E2MOM 5 Rep Push Press @65% ) LVL 00 Three Items of Less (Time) 5 Round for Time 10 Burpee Box Jump Over 200 m Run 10 Overhead Squat 95/65 20 Double Under
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CrossFit – Sat, Jan 6
Read More: CrossFit – Sat, Jan 6CrossFit One World – CrossFit LVL G Mercurius (AMRAP – Rounds and Reps) 15 Mn AMRAP Partner A 40 American KB Swings 53/70 20 Pull Ups 40 Double Unders 20 Goblet Squats 53/70 ( Continue Where Partner left off) Partner B 200m Plate Carry Run 45/25 ( Indicator of switching)
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CrossFit – Fri, Jan 5
Read More: CrossFit – Fri, Jan 5CrossFit One World – CrossFit Double-Unders (Tabata double unders ) Front Squat (E90s x5 5 reps @ 65%+) Start first set at 65% and continue increasing weight each set
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CrossFit – Thu, Jan 4
Read More: CrossFit – Thu, Jan 4CrossFit One World – CrossFit 100m Row (Time) 100m Row10x100m row rest :30 Clean (E90s x5 3 reps @ 65%+) Does not have to be touch and go, but do not let go of bar Start first set at 65% and continue increasing weight each set
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CrossFit – Wed, Jan 3
Read More: CrossFit – Wed, Jan 3CrossFit One World – CrossFit Handstand Push-ups (10 mins HSPU Progressions ) 1-time exercise (5 Rounds for weight) E90s x 5 3 strict + 3 push working range 65-75% 1-time exercise (AMRAP – Rounds) 7 min AMRAP 7 Deadlift 155/175, 155/205, 175/245 7 Def Push Ups, HSPU, SHSPU 7 Lat Burpees
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CrossFit – Tue, Jan 2
Read More: CrossFit – Tue, Jan 2CrossFit One World – CrossFit Back Squat (20 mins to work to a heavy back squat recommendation 5 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% 1 RM) 1-time exercise (Time) For time: time cap 60 cal row 50 wall balls 14/20, 20/30 40 T2B 30…
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CrossFit – Mon, Jan 1
Read More: CrossFit – Mon, Jan 1Announcements Happy Holidays Reminder: No Yoga Class Sunday 31 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. Let start the New Year right CrossFit One World – CrossFit New Year’s Circus (Time) For these 20 movements, complete 24 reps of each for time: 1. push press (85/55), 2. deadlifts…
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CrossFit – Sun, Dec 31
Read More: CrossFit – Sun, Dec 31CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM 2 Cycle of Snatch Complex @ 45%-50%1 RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (5 Min EMOM 2 Snatch High Pulls @ 80%-85% 1…
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CrossFit – Sat, Dec 30
Read More: CrossFit – Sat, Dec 30CrossFit One World – CrossFit Metcon (AMRAP – Reps) 18 Minute AMRAP Partner A 15 Kettlebell Swings (53/35) 12 Power Cleans (95/65) 9 Shoulder-to-Overhead (95/65) 6 Ring Dips Then Partner A + B 15 Sync Burpees Switch when done. Partner B Single Dumbbell (50/35) Weighted Box Step Ups (20″/18″) Score is number of accumulated box…
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CrossFit – Fri, Sep 20
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (Time) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to overhead 100 Run RX…
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CrossFit – Thu, Sep 19
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Cal Row 20 Wallball 10 Sumo Deadlift High Pull 10 Push Up Rx WB 20/14…
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CrossFit – Wed, Sep 18
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Devil’s Press 10 Cal Row 5 DB Thrusters 10 Burpee…
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