Month: August 2024
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EVIL E-MOM
Read More: EVIL E-MOMCrossFit One World – CrossFit Front Squat (E2MOM for 12 Minutes at 70%-75% of 1RM Front Squat) Evil EMOM (No Measure) EMOM for 14 minutes Odd: 10 Thrusters (95/65 lb) Even: 20 American Kettlebell Swings (54/35 lb) With a running clock, each minute on the minute (EMOM), athlete starts by performing 10 thrusters, then rests…
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Ladder UP
Read More: Ladder UPCrossFit One World – CrossFit Clean and Jerk (6x(2+1)) E2MOM for 12 mins 2 Power Cleans + 1 Jerk @ 75%-80% of 1RM Clean & Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 13 minutes 1 Pull-Up 2 Push Presses (95/65 lb) 2 Pull-Ups 4 Push Presses (95/65 lb) Continue with this pattern, adding…
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Birthday WOD
Read More: Birthday WODCrossFit One World – CrossFit Back Squat (70-75% of 1RM Back Squat) Every 90 secs for 6 sets 5 Reps each set Metcon (Time) “Tastykakes Killa” 11 Rounds for Time: 1 Snatch 5 Overhead Squats 7 Burpees 8 Wall Balls (20/14)
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11/14/21
Read More: 11/14/21CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 2 Power Cleans 2 Hang Cleans @ 70%-75% ! RM Clean Power Clean Hang Clean Metcon Metcon (2 Rounds for reps) 1st Round 9 Min AMRAP 10 Bar Facing Burpee 5 Hang Power Cleans 135/75 10 Shoulder to Over Head Rest 60 Sec 2nd Round 9…
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Smette
Read More: SmetteCrossFit One World – CrossFit Smette (Time) For Time (with a Partner) 4,000/3,000 meter Row While Partner A Rows, Partner B completes AMRAP of: 5 Toes-to-Bars 10 Wall Ball Shots (20/14 lb) 15 Push-Ups Partners switch as necessary With a running clock, complete the 4,000/3,000 meter Row as fast as possible (“For Time”). While Partner…
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Nov 12th
Read More: Nov 12thCrossFit One World – CrossFit Weightlifting Establish a heavy Single within 14 Mins Suggested: Every 2 Min Set 1 – Bar or 50% – 5 Reps Set 2 – 50% – 65% – 5 Reps Set 3- 65 % – 75% – 3 Reps Set 4 – 75%- 85 % – 2 Reps Set 5…
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Nov 11th
Read More: Nov 11thCrossFit One World – CrossFit Weightlifting 10 Min E2MOM Complete a Snatch Complex @ 70%-75% Of 1RM Snacth Level-Snatch Complex Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (Time) 20 Rounds for Time 10 American Kettlebell Swings (53/35) 5 Kettlebell Goblet Squats 3 Push-Ups With a running clock, as fast as…
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Veterans’ Day 2021
Read More: Veterans’ Day 2021A Salute to all the men and women for whose sacrifices have made this country safe and great. This wonderful day is for remembering your bravery and thanking you for everything!
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Nov 10th
Read More: Nov 10thCrossFit One World – CrossFit Weightlifting Establish a heavy Single within 14 Mins Suggested: Every 2 Min Set 1 – Bar or 50% – 5 Reps Set 2 – 50% – 65% – 5 Reps Set 3- 65 % – 75% – 3 Reps Set 4 – 75%- 85 % – 2 Reps Set 5…
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Nov 9th
Read More: Nov 9thCrossFit One World – CrossFit Weightlifting 10 Min E2MOM Complete a Clean Complex at 70%-75% @ 1 RM Clean & Jerk Level-Clean Complex Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon (8 Rounds for reps) “Thicc & Short” Every 3 Minutes on the Minute for 24 minutes 6 Dumbbell Thrusters (2×50/35 lb) 6…
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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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