Month: September 2024
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Crossfit 1/5/2022
Read More: Crossfit 1/5/2022CrossFit One World – CrossFit Strength Snatch Progression E2MOM x 5 3 Snatch Balance 2 Overhead Squat 1 Hang Power Snatch 50-60% of 1 RM Snatch Metcon Metcon (Time) For Time: 250 Meter Row + 3 Power Cleans Rest 2 minute 500 Meter Row + 5 Power Cleans Rest 3 minute 750 Meter Row +…
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Crossfit 1/4/2022
Read More: Crossfit 1/4/2022CrossFit One World – CrossFit Skill Work Strict Handstand Pushups 2:00 Minutes to Establish Max Strict Handstand Pushup *You can drop off. Not a max unbroken set. ** We are working on getting more comfortable upside down.Scale Progression: 2 Abmat Riser (5″) Hand Release Pushups We will retest movement at end of 6-week cycle Strength…
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Crossfit 1/3/2022
Read More: Crossfit 1/3/2022CrossFit One World – CrossFit Skill Work Pull Up Progression 2:00 Minutes to Establish Max Strict Pull Ups *You can drop off. Not max unbroken set ** We are building to get your first pull up if you don’t have one yetScale Progression: Max time hang in hollow position Jumping hold at top We will…
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12/31
Read More: 12/31CrossFit One World – CrossFit “12/31” (Time) 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 Thrusters (75/55 lb) 31 Lunges 31 Burpees Then, 365 meter Row With a running clock, perform 31…
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Winter Goddess
Read More: Winter GoddessCrossFit One World – CrossFit Overhead Squat (E2MOM for 10 mins 5 reps @ 65%-70% 1RM) Goddessmaker (Time) 6 Rounds for Time: 8 Goddessmakers* (2×35/25 lb) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push…
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Jingle Bell Rockout
Read More: Jingle Bell RockoutCrossFit One World – CrossFit Snatch (Establish your 1RM Snatch in 15 minutes) Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 15 Banded Russian Kettlebell Swings(53/35) Rx+ (70/53) 10 Alternating DB Snatches (50/35) 5 Burpee Pull Ups Don’t use the band if you are not confident or cannot bring the kettlebell to eye…
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Candy Cane COREdial
Read More: Candy Cane COREdialCrossFit One World – CrossFit Front Squat (Establish your 1RM Front Squat in 20 minutes) Metcon (AMRAP – Reps) EMOM in 10 minutes Odd Minutes: 2 Wall Walks + Max Burpees Even Minutes: 2 Wall Walks + Max V-Ups On a 10-minute clock, every minute on the minute (“EMOM”) complete the prescribed work in the…
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Bah! Humbug!
Read More: Bah! Humbug!CrossFit One World – CrossFit Strict Press (Establish your 1RM Strict Press in 15 mins) JAM METHOD 210305 (AMRAP – Reps) With a 20 minute running clock: Fran 21-15-9 Thrusters (95/65#) Pull ups + Lil’ Nancy 3 Rounds 400m Run 15 Overhead Squats (95/65#) + w/ the time remaining AMRAP Wallballs (20/14) You will have…
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CrossFit – Mon, Sep 23
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Maverick (Time) For Time: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 100 m Run at…
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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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