Month: August 2024
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Oct 28th
Read More: Oct 28thCrossFit One World – CrossFit Warm-up Optional WARM UP 2 Rounds (10 Mins) :30 on / :30 off – Mountain Climbers Back Squat (90 Sec for 10 Set (15 Min) 5 Back Squat @ Body Wei) Jack Skellington (Time) For Time: 10-31-10-31 reps of: Wall Balls (20/14 lb) Toes-to-Bars MedBall Ball Facing Burpees After each…
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Oct 28th
Read More: Oct 28thCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Round 20on/ :10off Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Alternating Tuck Up (9 each) Strength 12 Min E2MOM 4 Clean Pulls 3 Hang Power Cleans 2 Jerks @85% Clean Pull…
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Oct 27th
Read More: Oct 27thCrossFit One World – CrossFit Warm-up Optional Warm Up 2 Rounds :40 on / :20 off on each exercise – Flutter Kicks – Planch Press – Tap Crunches – Floor Thrusters with Knee Push-Up – Hollow to Arch Roll Weightlifting 10 Min EMOM Odds Evens Odd: 5 Pull Ups / Ring Row / Best Pulling…
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Oct. 26th
Read More: Oct. 26thCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Rounds 30 on/:15 off – Rotating Planks – Sit-Up Slides – Crossbody Mountain Climbers – Sit Ups Skill Work 12 Min EMOM Odd: 1 Rope Climb / Work On getting familiar with technique Even: 5-7 Rep Handstand Push / Strict HSPU / Progression Rope Climb…
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Oct 25th
Read More: Oct 25thCrossFit One World – CrossFit Warm-up Optional Warm Ups 9 MIn AMRAP – 10 Burpees – 10 V-Ups – 10 Plank Walkouts – 10 Reach Thrus (each side Weightlifting 12 MIn E2MOM 2 Hang Power Snatch 2 Over Head Squat 2 Snatches @80% 1 RM Snatch Hang Power Snatch Overhead Squat Snatch Metcon Level –…
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Oct 24th
Read More: Oct 24thCrossFit One World – CrossFit Strength 10 Min E2MOM Deadlift Set 1- 65% – 70% 5 Reps Set 2 70% – 75% 5 Rep Set 3 75% – 80% 5Rep Set 4 80% – 85 % 4 Rep Set 5 Same as Set 4 Record Last Sets at Wodify Deadlift Metcon Metcon (AMRAP – Rounds…
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RED LIGHT GREEN LIGHT
Read More: RED LIGHT GREEN LIGHTCrossFit One World – CrossFit SEEDY (Time) For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (155/105) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ 5 rounds of ‘Cindy’ 2 rounds of ‘DT’ 4 rounds of ‘Cindy’ 2 rounds of ‘DT’ 3 rounds of ‘Cindy’ 2 rounds of ‘DT’ 2 rounds…
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Oct 22nd
Read More: Oct 22ndCrossFit One World – CrossFit Warm-up Optional Warm Ups 9 MIn AMRAP – 10 Burpees – 10 V-Ups – 10 Plank Walkouts – 10 Reach Thrus (each side Strength 10 MIN EMOM Odds/Even Odd: 6 Reps Bent Over Row Even: 6 Push Press @80% Of 1 RM Push Press Bent Over Row Don’t get mix…
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Oct 21th
Read More: Oct 21thCrossFit One World – CrossFit Warm-up Optional WARM UP 2 Rounds (10 Mins) :30 on / :30 off – Mountain Climbers – Hollow Hold – Plank Hold – Superman’s – Bent Knee Windshield Wipers Weightlifting 90 Sec for 10 Set (15 Min) 5 Back Squat @ Body Weight Plus 30 Back Squat Metcon Metcon (AMRAP…
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Oct 20th
Read More: Oct 20thCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Round 20on/ :10off Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Alternating Tuck Up (9 each) Strength 12 Min E2MOM 3 Clean Pulls 2 Hang Power Cleans 1 Jerks @85% Clean Pull…
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CrossFit – Mon, Sep 23
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Maverick (Time) For Time: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 100 m Run at…
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CrossFit – Sun, Sep 22
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 5 Rep Deadlift @ 70% 1 Rm Dead) Metcon (Time) 5 Rounds For Time 10 Deadlift 15 DB Push Press 200 m Run Rx Bar 225/155 DB 50/35
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CrossFit – Sat, Sep 21
CrossFit One World – CrossFit Fran (Time) 21-15-9 reps for time of: Thrusters Pull-ups ♀ 65 lb ♂ 95 lb Rest 10 minutes 231101 (No Measure) For time: 21-15-9 Box jumps 12-9-6 Clean and jerks ♀ 24-in box, 125-lb clean and jerks ♂ 30-in box, 185-lb clean and jerks
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