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Month: September 2024

  • CrossFit – Sun, Jan 22

    CrossFit One World – CrossFit Strength Back Squat (10 Min E2MOM 5 Back Squats Start 65% End 75% of 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP 18 Mins 20 Battle Ropes 15 Wallball 20/14 10 Burpee 8 Box Jump Over 24/20

    Read More: CrossFit – Sun, Jan 22

  • Happy Lunar New Year 2023!

    2023 is the year of the Rabbit. People born in the year of the Rabbit are generally thought to be gentle, quiet, quick-witted, easy going, elegant, and alert. They are quick, skillful, kind, patient, and very responsible. Sometimes they are reluctant to reveal their minds to others and have a tendency to escape reality. Rabbits…

    Read More: Happy Lunar New Year 2023!

  • CrossFit – Sat, Jan 21

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 400 M Run (Determine Switch) Partner B 20 Double Unders 10 Devils Press 40/20 5 HSPU 10 Devils Press 40/20 20 Abmat Sit Up (Partner Pick Where they left off) (Score on WODIFY)

    Read More: CrossFit – Sat, Jan 21

  • CrossFit – Fri, Jan 20

    CrossFit One World – CrossFit Front Squat with Pause (5 Rounds for weight) E2MOM x 5 3 Front Squats w/3s Pause at bottom 70-75% of 1RMFocus is on quality of movement and range of motion. () Crossfit Games Open 18.5 The Crossfit Games Open annual test is right around the corner beginning on February 16…

    Read More: CrossFit – Fri, Jan 20

  • CrossFit – Thu, Jan 19

    CrossFit One World – CrossFit Power Clean Complex (5 Rounds for weight) E2MOM x 5 1 Complex – 1 Hang Power Clean (above knee)+ 1 Low Hang Power Clean (below knee) + 1 Power Clean (Ground) Load 55-60% 1 RM () Metcon (AMRAP – Rounds and Reps) AMRAP 16 Complete as many rounds and reps…

    Read More: CrossFit – Thu, Jan 19

  • CrossFit – Wed, Jan 18

    CrossFit One World – CrossFit Snatch Complex (Weight) E2MOM x 5 1 – Complex: Hang Power Snatch (above knee), Low Hang Power Snatch(below knee), and Power Snatch (from ground) Load 60-65% 1RM Perform all three movements unbroken. What in the “63” Coach Ron? (Time) For Time: Complete 63 Burpees Every 1:30: 18 Kettlebell Swings 53/35…

    Read More: CrossFit – Wed, Jan 18

  • CrossFit – Tue, Jan 17

    CrossFit One World – CrossFit Upper Body Strength Development (Weight) In 20 minutes: 0-10 mins: Establish 1 Rep Max Strict Press. Or use 1 RM from 12/21/22 as a reference. 11-20 mins: Establish either a weighted strict pull up 1 rep max; Max rep unbroken strict pull ups; or Max rep banded strict pull up…

    Read More: CrossFit – Tue, Jan 17

  • CrossFit – Mon, Jan 16

    CrossFit One World – CrossFit Deadlift (5 Rounds for weight) Deadlift E2MOM x 5 5 Reps @ 70-75% 1 RMLike last week, we are working on touch and go, or fast singles but with a slightly heavier weight. () Metcon (Time) For time: 21 Kipping Handstand Push-ups 5 Rope Climbs, 15/12 ft 15 Kipping Handstand…

    Read More: CrossFit – Mon, Jan 16

  • Martin Luther King Jr. Day 2023

    Celebrate and remember Dr. Martin Luther King Jr’s life, legacy and achievements on this holiday. “We must accept finite disappointment, but never lose infinite hope.” ~MLK

    Read More: Martin Luther King Jr. Day 2023

  • CrossFit – Sun, Jan 15

    CrossFit One World – CrossFit Strength 10 Min EMOM Odd: 3 Snatch Balance Even: 3 High Hang Power Snatch @ 50%-60% 1 RM Power Snatch Snatch Balance High-Hang Snatch Metcon Metcon (Time) 15 Min AMRAP 5 Ground to Overhead 10 Later Burpee Over Bar 20 Mountain Climbers 25 Lateral Hops Rx 135/95

    Read More: CrossFit – Sun, Jan 15

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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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