Month: August 2024
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CrossFit – Fri, Dec 29
Read More: CrossFit – Fri, Dec 29CrossFit One World – CrossFit Rope Climb (15 mins rope climb technique work ) CFOW Bench Mark 13 Rope Climbs (Time) 13 Reps of Rope Climbs for Time Coach Jonathan (Time) For Time 9 Snatches 95/135 9 Pull Ups 7 Snatches 95/135 7 C2B 5 Snatches 95/135 5 Bar Muscle Ups RX+ 9 Snatches 95/135…
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CrossFit – Thu, Dec 28
Read More: CrossFit – Thu, Dec 28CrossFit One World – CrossFit Shoulder Press (15 mins to establish new 1RM) 1-time exercise (Time) 4 rounds for time: 15 Deadlifts 225/185 25 Wall Balls 20/14
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CrossFit – Wed, Dec 27
Read More: CrossFit – Wed, Dec 27CrossFit 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 11. last…
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CrossFit – Tue, Dec 26
Read More: CrossFit – Tue, Dec 26CrossFit One World – CrossFit Snatch (15 mins to establish new 1RM) 1-time exercise (Time) 12-9-6-3 reps for time Overhead Squats 135/95 Bar Muscle-ups 200m run between each round
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CrossFit – Mon, Dec 25
Read More: CrossFit – Mon, Dec 25CrossFit One World – CrossFit Jack Skellington (Time) For Time 1000 M Row 50 Burpee 50 Sit up 50 Hand Stand Push Up 50 Air Squat 50 Mountain Climbers 1000 M Row
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CrossFit – Sun, Dec 24
Read More: CrossFit – Sun, Dec 24Announcements Happy Holidays Reminder: No Yoga Class Sunday 12/24/23 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Rep Overhead Squat @ 55 % of 1 RM OHS Increase 5 Ibs. per set Record Last Set on WODIFY) LVL…
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CrossFit – Fri, Dec 22
Read More: CrossFit – Fri, Dec 22CrossFit One World – CrossFit Clean and Jerk (15 mins to achieve max weight Clean and Jerk) Death by Hang Squat Clean (AMRAP – Rounds) EMOM x ~12 Hang Squat Clean 95/65 Min 1 – 1 rep Min 2 – 2 rep Min 3 – 3 rep Continue to add 1 rep until you can…
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CrossFit – Thu, Dec 21
Read More: CrossFit – Thu, Dec 21CrossFit One World – CrossFit Deadlift (Every 2 mins 5 at 50% 3 at 70% 3 at 80% 1 at 90% 1 at 90%+) Build to todays 1RM 1-time exercise (Time) buy-in 1000m Row 2 rounds Rounds: 10 Front rack Squats 50/35 10 suitcase walking lunges 50/35 10 wall balls 20/14 buy-out 400m run
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CrossFit – Wed, Dec 20
Read More: CrossFit – Wed, Dec 20CrossFit One World – CrossFit Shoulder Press (Every 2 mins 5 at 50% 3 at 70% 3 at 80% 1 at 90% 1 at 90%+) 1-time exercise (AMRAP – Rounds and Reps) 14 min AMRAP: 2 Hang Squat Cleans 95/65 2 Box Jump Overs 24/20” 4 Hang Squat Cleans 4 Box Jump Overs 6 Hang…
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CrossFit – Tue, Dec 19
Read More: CrossFit – Tue, Dec 19CrossFit 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 10 1-time…
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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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