Month: September 2024

  • CrossFit – Sun, Sep 1

    Announcements Labor Day Schedule (Monday, 9/2) OPEN GYM ONLY 8AM-12PM CrossFit One World – CrossFit Romanian Deadlift (RDL) 12 Min E2MOM 4 Rep Romain Deadlift @ 55% 1 RM Deadlift LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95

    Read More: CrossFit – Sun, Sep 1
  • CrossFit – Sat, Aug 31

    CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 60% of your 1rm max) 231230 (AMRAP – Rounds and Reps) 4 x 4 minute AMRAPs of: 3 hang power cleans (135/95) 6 shoulder-to-overheads (135/95) 9 lateral burpees over the bar 12 pull-ups

    Read More: CrossFit – Sat, Aug 31
  • CrossFit – Fri, Aug 30

    CrossFit 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) 15n Min AMRAP 5 Toes to Bar 10 Power Snatch 15 Lateral Hops 200m Run Rx 95/65 Rx+115/85

    Read More: CrossFit – Fri, Aug 30
  • CrossFit – Thu, Aug 29

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Metcon (Time) 4 Rounds 20 Wallballs 10 Box Jumps 20 Double Unders 10 Burpees RX WB 20/14 Box 24/20 Rx+ WB 30/20 Box 30/24

    Read More: CrossFit – Thu, Aug 29
  • CrossFit – Wed, Aug 28

    CrossFit 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)) Kettle My Bell (AMRAP – Rounds and Reps) 18 Min AMRAP 20 Kettle bell Swings 20 KB Snatches (does not have to be alternating) 20 KB Push…

    Read More: CrossFit – Wed, Aug 28
  • CrossFit – Tue, Aug 27

    CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 75% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Hang Power Clean 10 Thrusters 200 m Run Rx 95/65 Rx+ 115/85

    Read More: CrossFit – Tue, Aug 27
  • CrossFit – Mon, Aug 26

    CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 75% Increase Weight by 5 every set) Giddy Up (Time) For Time: 40 Dumbbell Push Press (50/35 lb) 20 calorie Row 30 Dumbbell Push Press (50/35 lb) 30 calorie Row 20 Dumbbell Push Press (50/35 lb) 40 calorie Row…

    Read More: CrossFit – Mon, Aug 26
  • CrossFit – Sat, Aug 24

    CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 80% of 1rm max) The Lyon (No Measure) 5 rounds, each for time of: 7 squat cleans (115/75) 7 shoulder-to-overheads (115/75) 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds.

    Read More: CrossFit – Sat, Aug 24
  • CrossFit – Fri, Aug 23

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Metcon (Time) 15 Min E3MOM (5 Set) 15 Wallballs 30 Sit Up 100 m Run (Sprints) Rest Rx 20/14 Rx+ 30/20 Record fastest Set

    Read More: CrossFit – Fri, Aug 23
  • CrossFit – Thu, Aug 22

    CrossFit 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)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Handstand Push up 10 Bar Facing Burpee 10 Ground to Overhead 30 Double Unders Rx 135/95 Rx+…

    Read More: CrossFit – Thu, Aug 22

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  • CrossFit – Sun, Sep 1

    Announcements Labor Day Schedule (Monday, 9/2) OPEN GYM ONLY 8AM-12PM CrossFit One World – CrossFit Romanian Deadlift (RDL) 12 Min E2MOM 4 Rep Romain Deadlift @ 55% 1 RM Deadlift LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95

  • CrossFit – Sat, Aug 31

    CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 60% of your 1rm max) 231230 (AMRAP – Rounds and Reps) 4 x 4 minute AMRAPs of: 3 hang power cleans (135/95) 6 shoulder-to-overheads (135/95) 9 lateral burpees over the bar 12 pull-ups

  • CrossFit – Fri, Aug 30

    CrossFit 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) 15n Min AMRAP 5 Toes to Bar 10 Power Snatch 15 Lateral Hops 200m Run Rx 95/65 Rx+115/85

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