Month: September 2024
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9132021
Read More: 9132021CrossFit One World – CrossFit Stamina Squats Strength Work: Stamina Squats EMOM x 12 Alternating between Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Note that the rep scheme has changed back for the last 2 weeks of the cycle. We are increasing weight this week to 72% of your…
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Morning!!!!!
Read More: Morning!!!!!CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 2 Power Snatch 2 Overhead Squat 1 Snatch Power Snatch Overhead Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Handstand Push Ups / Hand Release Push Up 10 Toes To Bar 15 Hang Power Snatch 65/95 20 Double under BRO: Metcon…
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9/11 Tribute Partner Workout
Read More: 9/11 Tribute Partner WorkoutCrossFit One World – CrossFit Background: This tribute workout is dedicated to the victims and survivors of the 9/11 attack at World Trade Center on September 11, 2001. 9/11 was a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States. The attacks resulted in 2,977 fatalities, over 25,000…
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Never Forget 9-11
Read More: Never Forget 9-11For Time: 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row The workout is symbolic of the U.S. terrorist attacks of September…
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9082021
Read More: 9082021CrossFit One World – CrossFit Metcon (3 Rounds for reps) Metcon (Comptrain Benchmark) “Frank the Tank” Part 1 AMRAP 5: Buy-In: 40 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (135/95) 12 Barbell Facing Burpees Rest 5 Minutes “Frank the Tank” Part 2 AMRAP 5: Buy-In: 30 Wall Balls (20/14) AMRAP in Time Remaining:…
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9072021
Read More: 9072021CrossFit One World – CrossFit Strict Press E2MOM x 6 3 Strict Press Build Up to a heavy set of 3 across the 6 sets This is a repeat from last week. The goal today is to beat your previous score Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push…
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We Labor on Labor Day
Read More: We Labor on Labor DayCrossFit One World – CrossFit Announcement Happy Labor Day Everyone We ONLY HAVE ONE CLASS 9 AM CLASS IF YOU MISSED THE Instagram and Facebook Message Warm Up Coaches choice Metcon (AMRAP – Rounds and Reps) WOD 1 15 minute Amrap Partner A 400m Run Partner B 15 box jumps 15 air squats 15 burpees…
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Kabul 13
Read More: Kabul 13CrossFit One World – CrossFit Today, we are featuring a workout programmed by CrossFit Cibolo, honoring the 13 service members who died in Afghanistan. One of those service members is Max Soviak, a CrossFitter from Custom Fitness in Guam. Kabul 13 (Time) “Kabul 13” 2021m Row -then 13 rounds 8 snatches @115/85 or 52/39kg 26…
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Sat 2Da Max
Read More: Sat 2Da MaxCrossFit One World – CrossFit Bring your “A” Game ❤️ Coach?? Which coach said this?⇧⇧⇧ A: 1-Mile Run (Time) Max Effort 1-Mile Run10 Min Time Cap Run 1 mile or Max Distance in 10 minutes B: Max Unbroken HSPU (AMRAP – Reps) Max Unbroken HSPU10 MInutes to Establish Max Unbroken Set of Handstand Push-Ups C:…
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9032021
Read More: 9032021CrossFit One World – CrossFit Snatch Technique Snatch Technique EMOM x 10: 3-Position Hang Muscle Snatch (Pocket, Knee, below Knee) 3 Overhead Squats Load to moderate 60-65% of 1RM SnatchFor the muscle snatch, there is no re-dip of the knees when catching the bar overhead. Metcon (AMRAP – Rounds and Reps) AMRAP 16: 30/24 Calorie…
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CrossFit – Tue, Sep 24
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 40 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 DB Snatch 20 Single Arm Overhead Lunges (10 Left /10…
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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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