CrossFit 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:…

CrossFit 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…

CrossFit 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…

CrossFit 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…

CrossFit 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:…

CrossFit 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…

CrossFit One World – CrossFit Pausing Front Squat Pausing Front Squat E2MOM x 5 1 Pausing Front Squat* 2 Front Squat *3 second pause in bottom. Regular stand. Load to 60-65% of 5RM Back Squat Metcon (Time) For Time: 800 Meter Run 50 Box Jump Overs (24/20)* 30 Hand Release Push Ups*Crossfit standard: Both hands…

CrossFit One World – CrossFit Clean Barbell Cycling For Time: (10 Min Cap) 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%) Use one barbell and change weights as you go Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 5 Power…

CrossFit One World – CrossFit Strict Press Strict Press E2MOM x 6 3 Strict Press Build Up to a heavy set of 3 across the 6 sets Metcon (Time) 5 Rounds For Time: 6 Toes to Bar Pull-Ups 6 Chest to Bar Pull-Ups *After Each Round: 500/400 Meter Row Substitute knees to elbows/raises and pull…

CrossFit One World – CrossFit Stamina Squats Strength Work: Stamina Squats EMOM x 12 Alternating between Odd Minutes – 2 Front Squats Even Minutes – 4 Back Squats Note that the rep scheme has changed. We are increasing weight this week to 66% of your 5 RM Back Squat Metcon (Time) 3 Rounds: 400 Meter…