Month: August 2024
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CrossFit – Sun, Aug 18
Read More: CrossFit – Sun, Aug 18CrossFit One World – CrossFit LVL – Snatch Complex (10 Min E2MOM 2 Cycle Complex @ 55% 1 RM ) 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 reps @ 80% 1 RM LVL 1…
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CrossFit – Sat, Aug 17
Read More: CrossFit – Sat, Aug 17CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 75% of 1rm max) 171229 (Time) 3 rounds for time of: 60 squats 30 knees-to-elbows 30 ring push-ups
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CrossFit – Fri, Aug 16
Read More: CrossFit – Fri, Aug 16CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 60% Body Weight 10 Push Up or 5 HSPU (Right after Pendlay))
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CrossFit – Thu, Aug 15
Read More: CrossFit – Thu, Aug 15Announcements Join us this week for our One World Picnic at the park. It is Potluck style. Bring your favorite dish. There will be games, prizes and raffles. When: Saturday, 8/17 Where: Veterans Park (Union City) Time: 11am-4pm CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 75%…
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CrossFit – Wed, Aug 14
Read More: CrossFit – Wed, Aug 14CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 75% Increase Weight by 5 every set) Fire Belly (Time) 4 Rounds for time: 100 Meter Farmers Carry (KB on one arm, DB on the other) 20 Single-Arm DB Push Presses 25 KB Swings RX DB 50/35 KB 53/35…
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CrossFit – Tue, Aug 13
Read More: CrossFit – Tue, Aug 13CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
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CrossFit – Mon, Aug 12
Read More: CrossFit – Mon, Aug 12CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
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CrossFit – Sun, Aug 11
Read More: CrossFit – Sun, Aug 11CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
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CrossFit – Sat, Aug 10
Read More: CrossFit – Sat, Aug 10CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
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CrossFit – Fri, Aug 9
Read More: CrossFit – Fri, Aug 9CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35
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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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CrossFit – Tue, Sep 17
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 45 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Baby Nancy (Time) 5 Rounds For Time: 10 Overhead Squat 250 m Row Rx 135/95
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