Month: September 2024

  • CrossFit – Wed, Oct 19

    CrossFit One World – CrossFit Strength Pause Back Squat (5×5 E2MOM at 60-65%) 3 second pause at the bottom of the squat for each rep. Metcon NBW – Wrecking Balls (AMRAP – Rounds and Reps) 15 Min AMRAP: – 200m Run – 10 Burpee Wall Balls (20/14) RX+: 30/20 WB

    Read More: CrossFit – Wed, Oct 19
  • CrossFit – Tue, Oct 18

    CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x 6 at 65-70%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – Moe and JP’s Over, Under, and the AB’s out! (Time) For Time: 10-1 –…

    Read More: CrossFit – Tue, Oct 18
  • CrossFit – Mon, Oct 17

    CrossFit One World – CrossFit Strength We are starting week 3 and with that comes a little heavier weights.  We are still focusing on form but don’t be afraid to move up in % if your form is good and you feel comfortable.  You should have a better understand of pause squats and the Olympic…

    Read More: CrossFit – Mon, Oct 17
  • CrossFit – Sun, Oct 16

    CrossFit One World – CrossFit Strength Strength (No Measure) 10 Min E2MOM 8 DB Press @ Challenging Weight Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Push Ups 10 Ring Dips 20 Bicep Curls 40 Ab Mat Sit Ups RX 40/20

    Read More: CrossFit – Sun, Oct 16
  • October 15th 2022

    CrossFit One World – CrossFit Carol Swanson (Time) For Time (in a Team of 2) Buy In: Partner Run 600m with a Medball 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups/Bent Over Rows 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 Calorie Row 100 Kettlebell Swings (53/35 lb) Buy Out: Partner Run 600m with a…

    Read More: October 15th 2022
  • CrossFit – Fri, Oct 14

    CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 60-65% of 1 RM back squat) Metcon NBW – JH Special 3 (AMRAP – Rounds and Reps) 15 Min AMRAP: 3, 6, 9, 12, 15…. etc. – Wall Balls (20/14) – T2B *200m run after every round* RX+ 30/20 WB

    Read More: CrossFit – Fri, Oct 14
  • CrossFit – Thu, Oct 13

    CrossFit One World – CrossFit Strength Bench Press (5×5 E2MOM at 60-65% of 1RM bench press) Metcon NBW – Running Diane (Time) For Time: 21-15-9 – Deadlifts (225/155) – HSPU 400m run after every roundPick a deadlift weight you can cycle at least 10 reps in the first round.  Push the run if possible and…

    Read More: CrossFit – Thu, Oct 13
  • CrossFit – Wed, Oct 12

    CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 60-65% of 1 RM deadlift *Reset after every rep, do not touch and go*) 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…

    Read More: CrossFit – Wed, Oct 12
  • CrossFit – Tue, Oct 11

    CrossFit One World – CrossFit Strength Pause Front Squat (5×5 E2MOM at 55-60% of 1 RM front squat) 5 Front Squat with 3 sec pause the the bottom of the movement.

    Read More: CrossFit – Tue, Oct 11
  • CrossFit – Mon, Oct 10

    CrossFit One World – CrossFit Strength We are beginning week 2 of our cycle.  The focus on strength is still movement of each percentage so you are advised to stay within the noted numbers with no more than a +5 or 10lb increase. Instead of thinking of each set as 5 reps, think of each…

    Read More: CrossFit – Mon, Oct 10

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  • CrossFit – Mon, Nov 11

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Cal Row 10 Alt DB Snatches 20 Wallballs 20 Double Unders Rx…

  • CrossFit – Mon, Nov 11

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Cal Row 10 Alt DB Snatches 20 Wallballs 20 Double Unders Rx…

  • CrossFit – Sun, Nov 10

    CrossFit One World – CrossFit Handstand Push-ups (12 Min EMOM Odd/Even Rounds Odd – 5 Handstand (3+ Rep Based on Progression) Even – 5 Box Jumps Increase Height Every Set by 2 inches or 15 pound plate) Box Jumps (5 Reps Increase every set by 2 inches) LVL 1 Brave (Time) 5 Round For Time…

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