Month: September 2024
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08212020
Read More: 08212020CrossFit One World – OW Fit Metcon (No Measure) 4 x E2MOM :30 Hollow Rocks :30 Superman Hold :30 V-Ups :30 Rest Snatch + OHS (5 x 2+2) 5 x E2MOM 2 Snatch + 2OHS *Start at 50-60% and add weight each round if you feel good ZOOM: EMOM for 10 Minutes: 1- 10 DB…
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08192020
Read More: 08192020CrossFit One World – OW Fit Push Jerk + Split (5 x 2+2) Push Jerk + Split Jerk5 x E2MOM *Take from ground *Start at 60% and work your way up Zoom: EMOM for 10 Mins: Min 1-10 Split Squats Right Leg Min 2 10 Split Squats Left Leg Metcon (Time) “COVID” Diane 21-15-9 Deadlift…
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Zoom: 11AM 320-852-359 630PM 318-038-092
Read More: Zoom: 11AM 320-852-359 630PM 318-038-092CrossFit One World – OW Fit zoom: Metcon (No Measure) Strength: EMOM for 15 Minutes: Min 1- 12 DB Deadlifts Min 2- 9 DB Hang Power Cleans Min 3-6 DB Push Press Zoom: Metcon (Time) For time: 10 DB Thrusters 15 DB Facing Burpees 20 DB Thrusters 25 DB Facing Burpees 30 DB Thrusters 35…
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08182020
Read More: 08182020CrossFit One World – OW Fit Front Squat (3×5, 3×3) 6 x E2MOM *Start at 50% of 1RM Clean, add weight each round. Weight can be 5# each round, it does not have to get heavy fast. *Take from the ground 1×5 @ 50% 1×5 add weight 1×5 add weight 1×3 add weight 1×3 add…
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08172020
Read More: 08172020CrossFit One World – OW Fit Metcon (8 Rounds for reps) 16 x Every :30 Seconds (8 Min) :30 Max Burpees :30 Rest Clean (5 x 1 High Pull+1 Hang Clean +1 Clean) 5 x E2MOM *Start at 70% and add weight each round ZOOM: EMOM for 10 mins 5 ( 1 High Pull+1 Hang…
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FAREWELL LARRY, UNTIL NEXT TIME! ??
Read More: FAREWELL LARRY, UNTIL NEXT TIME! ??CrossFit One World – OW Fit All the things he loves or hates, or loves to hate! Metcon (AMRAP – Rounds and Reps) E3MOM x15 PARTNER AMRAP (Rounds & Reps) You & Your Partner Will Switch Between A&B EMOM Min 1 A (w/barbell) 5 Deadlifts 10 Squats (Athlete’s choice front or back squat) Min2 B…
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08142020
Read More: 08142020CrossFit One World – OW Fit Clean (5 x 3) 5 E2MOM 3 Cleans *Start at 50% and add weight Metcon (Time) 4 RFT 50 Front Rack Forward Lunges 2x DB 35/50 25 DU 10 DBx2 Front Squats
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08122020
Read More: 08122020CrossFit One World – OW Fit Push Press + Split jERK (2+2) This complex will be a combination of push presses plus a split jer5 x E2MOM 2 Push Press + Split Jerk *Start at 50% add weight each round ZOOM: BULGARIAN SPLIT SQUATS EMOM for 10 mins MIN 1- 10 Left Leg MIN 2-…
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08112020
Read More: 08112020CrossFit One World – OW Fit Front Squat 3xE2MOM Squat 5@50% 3@60% 1@70% *Use 1RM clean ZOOM: EMOM FOR 12 MINS: MIN 1- 10 SINGLE LEG DEADLIFTS RIGHT LEG MIN 2- 10 SINGLE LEG DEADLIFTS LEFT LEG MIN 3- 10 DEADLIFTS Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Devils Press 10 Pistols…
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08102020
Read More: 08102020CrossFit One World – OW Fit Clean (7 x 2 +1 ) 7 x E2MOM 2 Hang + 1 Clean *start at 60% and add weight as needed ZOOM: EMOM for 10 Mins: Min 1- 10 DB Hang Power Cleans Min 2- 10 Front Squats Metcon (Time) 4 RFT 5 Snatches 65/95 10 Burpees 15…
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CrossFit – Fri, Sep 27
Announcements NO CLASS SATURDAY, 9/28 – Wonka Games Youth Competition Please join us this Saturday to support our youth competition from 9am-2pm. We will have food and vendors present. Root on the kids competitors for a fun filled event with great food. CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press…
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CrossFit – Thu, Sep 26
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % Increase Weight by 5 every set) Front Squat Metcon (Time) 4 Rounds For Time 5 Power Clean 10 Cal Row 5 Thrusters 10 Bar Facing Burpees Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Sep 25
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…
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