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Month: September 2024

  • CrossFit – Sun, Mar 5

    CrossFit One World – CrossFit Strength Level-Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)12 Min E2MOM Complete a Cycle @ 65%-70% 1 RM Metcon Level 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out…

    Read More: CrossFit – Sun, Mar 5

  • CrossFit – Sat, Mar 4

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (Rounds & Reps) Partner A: 5 T2b 10 Burpee Box Jumps (24/20) 15 Wall-Balls (RX 20/14) Partner B: 20 Cal Row (Partner B switches w/Partner A after completing Row &continues where Partner A left off)

    Read More: CrossFit – Sat, Mar 4

  • CrossFit – Fri, Mar 3

    CrossFit One World – CrossFit () CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes…

    Read More: CrossFit – Fri, Mar 3

  • CrossFit Open 23.3

    CrossFit Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50…

    Read More: CrossFit Open 23.3

  • CrossFit – Wed, Mar 1

    CrossFit One World – CrossFit Snatch Complex (5 Rounds for weight) E2MOM x 5 2 Power Snatch + 1 Squat Snatch Start at 65-70% of 1RM to no more than 80%If you cannot squat snatch you can power snatch into an overhead squat Metcon (Time) 3 Rounds for Time: 5/3 Rope Climbs 15′ 15 Front…

    Read More: CrossFit – Wed, Mar 1

  • CrossFit – Tue, Feb 28

    CrossFit One World – CrossFit Deadlifts (5 Rounds for weight) E2MOM x 5 3 – 3 – 3 – 3 – 3 Start at 70% 1RM and work up to no more than 80-85% 1RM Metcon (Time) For Time: 120 Double Unders/Singles 60 Box Jump Overs 24″/20″ 30 Double Hang Dumbbell to Overhead 50 lbs/35…

    Read More: CrossFit – Tue, Feb 28

  • CrossFit – Mon, Feb 27

    CrossFit One World – CrossFit Macho Man (Weight) Every 1 min for 20 mins do: 3 Power Cleans, 135/95 lbs 3 Front Squats, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs Work until completion or failure. You want to select a weight you can complete the 9 reps in under 30 secs. Metcon (Time) 5 Rounds for…

    Read More: CrossFit – Mon, Feb 27

  • CrossFit – Sun, Feb 26

    CrossFit One World – CrossFit Strength Push Press (12 Min E2MOM 5 Rep Push Press @ 65-70 of 1 RM) Metcon Metcon (Time) 4 Round For Time 5 Deadlift Rx 225/155 10 Toes To Bar 15 Push Ups 20 Cal Row

    Read More: CrossFit – Sun, Feb 26

  • CrossFit – Sat, Feb 25

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP Team of 2 Partner A 10 DB Alt Snatch 10 Goblet Squats 10 Single DB Alt Reverse Lunges Rx 50/35 (Determines the switch with partner B) Partner B 6 Shoulder to Overhead 8 Overhead Squat 10 Lateral Hops Rx 115/85 (Rounds…

    Read More: CrossFit – Sat, Feb 25

  • CrossFit Open 23.2

    CrossFit Open 23.2a & 23.2b 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

    Read More: CrossFit Open 23.2

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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

  • 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

  • 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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