Month: September 2024
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CrossFit – Thu, Dec 15
Read More: CrossFit – Thu, Dec 15CrossFit One World – CrossFit Strength Back Squat (DELAOD: 5×5 E2MOM at 50-55%) NBW – Rowing with the Devil (Time) For Time: – Calorie Row: 20-2 – Devils Press: 1-10 (35/25) x2 DB’s
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CrossFit – Wed, Dec 14
Read More: CrossFit – Wed, Dec 14CrossFit One World – CrossFit Strength Metcon NBW – Ballin Annie (Time) “Annie” For Time: 50-40-30-20-10 – DU’s – Sit Ups Every 2 min (starting at 0:00), 20 wall balls (20/14) SCALES: Single Under’s: 75-60-45-30-15 If struggling on the wall balls, 10 WB every 2 min. Deadlift (DELOAD: 5×5 E2MOM at 50-55%)
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CrossFit – Tue, Dec 13
Read More: CrossFit – Tue, Dec 13CrossFit One World – CrossFit Strength Strict Press (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – 808 State of Mind (Time) For Time: 40/32 Calorie Row Buy In (or 3 min rowing buy in) Then… 12 Rounds of: – 1 Bear Complex (135/95) – 3 Lateral Bar Over Burpees – 8 Deadlifts – 2 Front…
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CrossFit – Mon, Dec 12
Read More: CrossFit – Mon, Dec 12CrossFit One World – CrossFit Strength Front Squat (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – Kettle My Bell (AMRAP – Rounds and Reps) 15 Min AMRAP: – 20 KBS – 20 KB Snatches (does not have to be alternating) – 20 KB Push Press (10L/10R) RX: 53/35
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CrossFit – Sun, Dec 11
Read More: CrossFit – Sun, Dec 11CrossFit One World – CrossFit Strength 12 Min EMOM Odd: Bent over rows Even: Strict Press @ 65%- 70% Strict Press Bent Over Row Challenging weight without sacrificing form. Metcon (Time) 5 Rounds For Time 15 Cal Row 10 Pull Ups / 5 Bar Muscle Up 5 Thruster 115/ 85 Shoulder Press (6 Set x…
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CrossFit – Sat, Dec 10
Read More: CrossFit – Sat, Dec 10CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: 18 min AMRAP Partner A (rounds accumulated) 5 Toes to Bar 10 Alt. DB Snatches (50/35) 15 Double Unders (75 Singles) 20 Push Ups Partner B (indicator of switch) 10 Cal Assault Bike 5 Burpees Cool Down 3 Min Rest /Transition…
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CrossFit – Fri, Dec 9
Read More: CrossFit – Fri, Dec 9CrossFit One World – CrossFit Strength Overhead Squat (5×4 E2MOM at 80-85%) Metcon NBW – Christmas Ham Hocks (AMRAP – Rounds and Reps) 18 Min AMRAP: – 20/16 Calorie Row – 10 Front Rack Reverse Lunges (95/65) – 20 Wall Balls (20/14) – 10 Power Snatches (95/65)
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CrossFit – Thu, Dec 8
Read More: CrossFit – Thu, Dec 8CrossFit One World – CrossFit Strength Metcon NBW – The Jam Method 1 (AMRAP – Rounds and Reps) 15 Min AMRAP: – 3 Wall Walks – 5 Clean and Jerks (135/95), RX+ (185/135) – 7 Bar Facing Burpees NBW – Clean and Jerk Complex (E2MOM x 5 at 80-85%) – Clean deadlift (do not stand…
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CrossFit – Wed, Dec 7
Read More: CrossFit – Wed, Dec 7CrossFit One World – CrossFit Strength Paused Front Squat (5×4 E2MOM at 70-75%) Metcon NBW – Tater the Waiter (Time) For Time: 27-21-15-9 – KB Taters (53/35) *50 ft walking waiter’s lunge after each round* (50/35) (Lung with DB’s)
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CrossFit – Mon, Dec 5
Read More: CrossFit – Mon, Dec 5CrossFit One World – CrossFit Strength Back Squat (3×3 E3MOM at 90-95%) Metcon NBW – Flatliner (No Measure) E3MOM x 6 – 10 Box Jump Overs (24/20) – 20 AKBS (53/35) – 50 DU’s *Must do CrossFit standard and step down from the box*
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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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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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