Month: September 2024

  • CrossFit – Sat, Oct 7

    CrossFit One World – CrossFit Metcon (2 Rounds for reps) Team Of 2 Double WOD 16 Min AMRAP Partner A 9 Thruster 95/65 18 Double unders 27 Ab-mat Sit up Partner B 15 Cal Row Rest 3 Mins 15 Min AMRAP Partner A 4 Power Cleans 135 / 95 8 Shoulder to Overhead 12 Alt…

    Read More: CrossFit – Sat, Oct 7
  • CrossFit – Fri, Oct 6

    CrossFit One World – CrossFit 3 Position Clean (E2MOM 50% of 1RM 60% of 1RM 70% of 1RM 80% of 1RM 90% of 1RM) Clean from above knee Clean from below knee Clean from ground Metcon (AMRAP – Reps) 12 min AMRAP 50 devils press 35/25 40 burpee facing box jump over 24/20″ 30 burpee…

    Read More: CrossFit – Fri, Oct 6
  • CrossFit – Thu, Oct 5

    CrossFit One World – CrossFit Pause Jerk Pause (E2MOM 50% of 1RM 60% of 1RM 70% of 1RM 80% of 1RM 90% of 1RM) Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

    Read More: CrossFit – Thu, Oct 5
  • CrossFit – Wed, Oct 4

    CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 50% of 1RM 60% of 1RM 70% of 1RM 80% of 1RM 90% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

    Read More: CrossFit – Wed, Oct 4
  • CrossFit – Tue, Oct 3

    CrossFit One World – CrossFit Back Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM *Max reps at 80% of 1RM) Charley Horse (Time) For time: 75/50 Cal Row 25 Front Squats 185/125 25 Burpee Box Jump-Overs 30/24…

    Read More: CrossFit – Tue, Oct 3
  • CrossFit – Mon, Oct 2

    CrossFit One World – CrossFit Metcon (AMRAP – Reps) 16 Rounds Tabata (8 rounds) Ring dips Tabata (8 rounds) toes to bar Mile Burpee Mile (Time) for time 1 mile run 100 burpees 1 mile run CAP 35 mins

    Read More: CrossFit – Mon, Oct 2
  • CrossFit – Sun, Oct 1

    CrossFit One World – CrossFit Push Press (12 Min E2MOM 5 Reps Push Press @ 65 % -70% 1 RM) LVL 1 Clear Tranquil (Time) For Time 2 Round 5 Ground to Overhead 95/65 RX + 135/105 10 Bar Facing Burpee 2 Round 10 Ground to Overhead 115/85 Rx+ 155/125 15 Bar facing Burpee 2…

    Read More: CrossFit – Sun, Oct 1
  • CrossFit – Sat, Sep 30

    CrossFit One World – CrossFit Metcon (Time) 12 Rounds For Time 12 Wallballs 20/14 8 Power Clean 95/65 4 Box Jumps 24/20 And 10/8 Cal Row Partner A Starts on WB,PC and Box Jump While Partner B Completes the Cal Row. Once both partners finish their movements they switch, that’s 1 round.

    Read More: CrossFit – Sat, Sep 30
  • CrossFit – Fri, Sep 29

    CrossFit One World – CrossFit Weighted Pull-ups (EMOM 5×5) Deadlift E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM *Max reps at 80% of 1RM Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 2-4-6-8-10-12-14-…. Russian Kettlebell Swings 70/53#…

    Read More: CrossFit – Fri, Sep 29
  • CrossFit – Thu, Sep 28

    CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 45% of 1RM 55% of 1RM 65% of 1RM 75% of 1RM 85% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Metcon (5 Rounds for reps) 5 rounds for max reps: 90 seconds: 10/8 Row calories 10 Overhead…

    Read More: CrossFit – Thu, Sep 28

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  • CrossFit – Sun, Nov 10

    CrossFit One World – CrossFit Handstand Push-ups (12 Min EMOM Odd/Even Rounds Odd – 5 Handstand (3+ Rep Based on Progression) Even – 5 Box Jumps Increase Height Every Set by 2 inches or 15 pound plate) Box Jumps (5 Reps Increase every set by 2 inches) LVL 1 Brave (Time) 5 Round For Time…

  • CrossFit – Sat, Nov 9

    CrossFit One World – CrossFit Bear Complex (Max Bear Complex) Power Clean Front Squat Push Press Back Squat Second Push PressBuild to max bear complex in 10 minutes 221212 (Time) 5 rounds for time of: 10 deadlifts Run 200 meters 15 push-ups ♀ 155 lb ♂ 225 lb

  • CrossFit – Fri, Nov 8

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Deadlift Increase 5 Every Set) Double Down (Time) 5 Rounds for Time: 15 Box Jumps (24/20”) 15 Double Dumbbell Deadlifts 15 V-Ups Rx Box 24/20 DB 50/35 (Two DB)

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