Month: September 2024
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“4th of July”
Read More: “4th of July”CrossFit One World – CrossFit Tabata Hand Stand Hold (No Measure) Tabata Hand Stand Hold Metcon (Time) 4 Rounds for Time. 300 meter Run. 24 Toes-to-Bars. 24 Box Jumps (24/20 in) 24 Goblet Squats (55/35 lb) 24 Hand Release Push-Ups. 24 calorie Bike/Row 24 Air Squats.
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4th of July 2021
Read More: 4th of July 2021Happy Independence Day! Enjoy this wonderful day with your loved ones! Keep your pets indoors if you can. Fireworks, legal and non-legal can cause your pets a lot of stress. Celebrate responsibly. ~Did you know: The Fourth of July—also known as Independence Day or July 4th—has been a federal holiday in the United States since…
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??Team 1776 (US Independence Day Team WOD)??
Read More: ??Team 1776 (US Independence Day Team WOD)??CrossFit One World – CrossFit 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all…
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“Fireworks”
Read More: “Fireworks”CrossFit One World – CrossFit Overhead Squat (E2MOM for 10 Minutes @ 85%-90% of 1RM) Metcon (AMRAP – Reps) 3 Rounds for Reps “Fight Gone Bad Style” 1 minute-Calorie Row 1 minute-Weighted Ab Mat Sit Ups (25/45) 1 minute-Deadlifts (125/155) 1 minute-Double Unders 1 minute-Rest
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Let The Freedom Ring
Read More: Let The Freedom RingCrossFit One World – CrossFit Romanian Deadlift (EMOM for 10 minutes Single Leg Deadlifts) Romanian Deadlift1 Minute-5 Left Leg 1 Minute-5 Right Leg Metcon (Time) For Time: 10 thrusters (M:135#/W:95#) 20 toes to bar 10 power snatches (M:135#/W:95#) 20 hand release push-ups 100 double unders (300 singles) 20 hand release push-ups 10 power snatches 20…
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Virginia Woolf
Read More: Virginia WoolfCrossFit One World – CrossFit Jerk Complex (E2MOM for 12 Minutes @ 70%-75% of 1RM Clean & Jerk) 2 Push Press 2 Push Jerks 2 Split Jerks Metcon (AMRAP – Rounds and Reps) “Guadalupe” (ALL YOUUUU LUPE) Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (95/135) 6 Push Ups 9…
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Ifti Nasim
Read More: Ifti NasimCrossFit One World – CrossFit Bulgarian Split Squats 5 Sets /E2MOM 10 Right and 10 Left Bulgarian Split Squats Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 6 Pull Ups 9 Box Jump Overs 12 Front Rack Reverse Alt Lunges with Barbell (55/75) 19 Push Press 13 Air SquatsBorn in Pakistan, Ifti Nasim…
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“HotShots 19” 2021
Read More: “HotShots 19” 2021“HotShots 19” Hero WOD 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by…
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Simon Nkoli
Read More: Simon NkoliCrossFit One World – CrossFit Handstand Push-ups 10 MIn EMOM 4-8 Reps Handstand Push Ups Handstand Progression Handstand Walk Free Stand Handstand Metcon (Time) “WHAT LEGS” 4 Rounds for Time: 12 Med Ball Squat Cleans (14/20) 12/10 Calorie Row 12 Thrusters (65/95) 12 Back Squats 12 Alt Reverse Lunges with Medball 100m Run Time Cap:…
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Nancy Cardenas
Read More: Nancy CardenasCrossFit One World – CrossFit Skill Pull-ups (5 Min. to Estab. Max Reps of STRICT Pull-ups/1 set) Strength Strict Press (10 Min. to work up to 1RM Strict Press) Metcon Metcon (Time) 21-18-15-12-9-6 Reps, For Time Overhead Squats (95/65 lb) Sumo Deadlift High Pull (95/65 lb) Floor Thrusters V-Ups
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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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