Month: August 2024
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CrossFit – Sat, Nov 4
Read More: CrossFit – Sat, Nov 4CrossFit One World – CrossFit LVL G Dragon Gundam (Time) Teams of 2 For time For 12 Rounds Partner A 300 m Run / 300 m Row Partner B 8 Toes to Bar / 16 V Ups / 32 Sit Up 6 Deadlift Rx 225/155 Note: Partner A must complete Row/Run in order to switch…
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CrossFit – Fri, Nov 3
Read More: CrossFit – Fri, Nov 3CrossFit One World – CrossFit Dips (4 sets of max rep dips) Alternate between dips and hip thrusters Hip Thrusts Alternate between dips and hip thrusters 1-time exercise (Time) 7 rounds: 10 American Kettlebell Swings 53/35 10 Kettlebell Front Rack Reverse Lunges 53/35only 1 KB will be used for the WOD
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CrossFit – Thu, Nov 2
Read More: CrossFit – Thu, Nov 2CrossFit One World – CrossFit push jerk + split Jerk (every 90 secs 5 sets at 65% of 1RM 3 sets at 75% of 1RM 1 set at 85% of 1RM) 1-time exercise (AMRAP – Rounds) 3 times 4 min AMRAP 10 Toes to Bar 10 Power Snatches 95/65# 2 min rest between roundsstart at…
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CrossFit – Wed, Nov 1
Read More: CrossFit – Wed, Nov 1CrossFit 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 3 1-time…
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CrossFit – Tue, Oct 31
Read More: CrossFit – Tue, Oct 31CrossFit One World – CrossFit push jerk + split Jerk (every 90 secs 5 sets at 65% of 1RM 3 sets at 75% of 1RM 1 set at 85% of 1RM) 1-time exercise (Time) 10 rounds for time: 200 m Row 3 Clean & Jerks 115/85
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CrossFit – Mon, Oct 30
Read More: CrossFit – Mon, Oct 30CrossFit One World – CrossFit Hang Power Clean & Push Jerk (every 90 secs 5 sets at 65% of 1RM 3 sets at 75% of 1RM 1 set at 85% of 1RM) 1-time exercise (Time) For time: 25 Thrusters 95/65# 50 Knees-to-Elbow 75 Deadlifts 95/65# 50 Knees-to-Elbow 25 Thrusters 95/65#
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CrossFit – Sun, Oct 29
Read More: CrossFit – Sun, Oct 29Announcements Join us on Saturday October 28th 2023 at 9 am for a Breast Cancer Awareness Workout Bring Friends and Family. All are Welcome to Participate. Wear PINK to support. No Yoga Class Sunday October 29th CrossFit One World – CrossFit Front Squat (12 Min AMRAP 4 Rep Front Squat @ 75% 1 RM) LVL…
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CrossFit – Sat, Oct 28
Read More: CrossFit – Sat, Oct 28CrossFit One World – CrossFit Carol Swanson (Time) For Time (in a Team of 2) Buy In: Partner Run 600m with a Medball 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups/Bent Over Rows 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 Calorie Row 100 Kettlebell Swings (53/35 lb) Buy Out: Partner Run 600m with a…
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CrossFit – Fri, Oct 27
Read More: CrossFit – Fri, Oct 27CrossFit One World – CrossFit Hang Power Clean & Push Jerk (Every 90 secs 5 sets at 60% of 1RM 3 sets at 70% of 1RM 1 set at 80% of 1RM) 1-time exercise (Time) 5 rounds for time: 200 m Run 10 Box Jump Overs 24/20” 5 Clean & Jerks 135/95Clean and jerk weight…
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CrossFit – Thu, Oct 26
Read More: CrossFit – Thu, Oct 26CrossFit 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 2 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 (AMRAP – Rounds and Reps) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to…
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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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