Month: September 2024
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CrossFit – Sat, Jun 29
Read More: CrossFit – Sat, Jun 29CrossFit One World – CrossFit Metcon (No Measure) 6 Rounds for Time 30 Weighted Sit-Ups (25/15 lb) 30 Deadlifts (225/150 lb) 30 calories Bike You go, I go PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell 10 reps – hip thrusts (50% 1RM front squat) 10 reps – front…
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CrossFit – Fri, Jun 28
Read More: CrossFit – Fri, Jun 28CrossFit One World – CrossFit Hip Thrusts (every 3 mins for 3 rounds 8 Barbell Hip Thrusts @ 2112 tempo) Ex: 2 seconds descend 1 second hold 1 second ascend 2 second hold Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15/12 cal bike 10 deadlifts (225/155)
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CrossFit – Thu, Jun 27
Read More: CrossFit – Thu, Jun 27CrossFit One World – CrossFit Snatch Complex (5 x 4) 5 Rounds E2MOM Snatch High Pull + Hang Power Snatch + Snatch balance + Snatch @65% Metcon (5 Rounds for time) 5 rounds for time of: 6 Overhead Squats* 12 Handstand push ups 30 Double-Unders*For the overhead squats, choose a weight that will challenge you,…
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CrossFit – Wed, Jun 26
Read More: CrossFit – Wed, Jun 26CrossFit One World – CrossFit Split Squats (Every 2 mins for 4 Sets 8 reps on each leg Bulgarian Split Squat @ 30X1 tempo) Reminder that 30X1 tempo is: 3 seconds down 0 second pause at bottom X explode up 1 second pause at top If bulgarian split squat cannot be performed, sub lunges Metcon…
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CrossFit – Tue, Jun 25
Read More: CrossFit – Tue, Jun 25CrossFit One World – CrossFit Romanian Deadlift (RDL) (5 Rounds E2MOM 5 x 5 65% of deadlift) Metcon (Time) 4 rounds 800 Meter Run 21 Dumbbell Thrusters (50/35) 9 Pull-Ups 9 Dumbbell Box Step-Overs
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CrossFit – Mon, Jun 24
Read More: CrossFit – Mon, Jun 24CrossFit One World – CrossFit Front Squat (1 x 1) 20 min to find 1 RM Metcon (AMRAP – Rounds) 12 min AMRAP 4 Hand release burpees 8 Toes to Bar 12 Kettlebell Swings (50/35)
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CrossFit – Fri, Jun 21
Read More: CrossFit – Fri, Jun 21CrossFit One World – CrossFit Bench Press (5 Rounds E2MOM 5 reps with a 2 second pause at the bottom @60%) Light to medium weight. Metcon (Time) 3 rounds: 750/600 Meter Row 20 American KB swings (53/35 lbs) 10 Kettlebell Box Step-Overs (24″/20″; 53/35#)
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CrossFit – Thu, Jun 20
Read More: CrossFit – Thu, Jun 20CrossFit One World – CrossFit Snatch Complex (5 x 4 ) 5 Rounds E2MOM Snatch High Pull + Hang Power Snatch + Snatch balance + Snatch @60% Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 400 Meter Run 30 Goblet lunges 20 Alt DB snatches 10 Lateral Burpees over DB 35/50
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CrossFit – Wed, Jun 19
Read More: CrossFit – Wed, Jun 19CrossFit One World – CrossFit Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double Unders
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CrossFit – Tue, Jun 18
Read More: CrossFit – Tue, Jun 18CrossFit One World – CrossFit Clean Complex (5 x 4) 5 Rounds E2MOM Clean Deadlift + Hang power clean + Clean + Jerk @60% DT Backwards (AMRAP – Rounds and Reps) 15 Min AMRAP: – 6 S2OH (135/95) – 9 Hang Power Clean – 12 Deadlifts RX+: 155/105 *105 is regular DT weight*
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CrossFit – Fri, Sep 20
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (Time) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to overhead 100 Run RX…
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CrossFit – Thu, Sep 19
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Cal Row 20 Wallball 10 Sumo Deadlift High Pull 10 Push Up Rx WB 20/14…
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CrossFit – Wed, Sep 18
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Devil’s Press 10 Cal Row 5 DB Thrusters 10 Burpee…
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