CrossFit One World – CrossFit 31 Heros: On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The @31heroes workout was…

CrossFit One World – CrossFit Clean Technique Strength Work Clean Technique EMOM x 10: 3-Position Hang Muscle Clean (Pocket, Knee, below Knee) 3 Front Squats Load to moderate 60-65% of 1RM Snatch Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 18/15 Cal Row Max Rounds of “The Chief” (95/65) Rest 5 Minutes AMRAP 5: Buy-In:…

CrossFit One World – CrossFit Snatch Technique Snatch Technique EMOM x 5: 1 Muscle Snatch 1 Overhead Squat Rest 1 Minute EMOM x 5: 1 Power Snatch 1 Squat Snatch Metcon (Time) 4 Rounds: 200 Meter Run 15 Hang Power Snatch (95/65) 15 Bar-Facing Burpees**Single foot take-off is acceptable.

CrossFit One World – CrossFit Deadlifts Deadlift (20 Minutes) Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 Look to no more than 80% 1RM for your set of 2 Metcon (AMRAP – Reps) AMRAP 7: Max Wallballs (20/14) On the 0:00 and each minute: 5 Deadlifts (155/225 lbs)

CrossFit One World – CrossFit Push Press Tempo Push Press E2MOM X 6 3 Tempo Push Press 5 seconds down Perform at 55-60% 1RM Metcon (Time) Metcon 4 Rounds: 400 Meter Run 12 Single Dumbell Hang Clean & Jerks (50/35) 10 Chest to Bar Pull-ups 20 Minute Time Cap Core Work 3 Supersets: 1 Minute…

CrossFit One World – CrossFit Stamina Squats 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 60% of your 5RM Back Squat Metcon (Time) For Time: 21 Bar-Facing Burpees 21 Power…

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 5 Bench Press @70% -75% 1 RM Bench Press Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 27 Kettle Bell Swings 53/35 21 Wallballs 20/14 15 Burpee 9 Pull Ups 3 Thruster 115/75 Metcon REST 3 MINS Metcon (Time) BROFEST 1-10 DB Standing Arnold…

CrossFit One World – CrossFit A: Metcon (AMRAP – Reps) AMBAP (with a Partner) in 5 minutes You go I go style (Sorta a Warm-up)♨️ Burpees!Alternating with your partner, as many burpees as possible in 5 minutes B: Metcon (AMRAP – Rounds and Reps) Tag, You’re It! AMRAP (with a Partner) in 20 minutes 500…

CrossFit One World – CrossFit Squat Snatch Cycling Squat Snatch Cycling EMOM x 10 3 “Touch and Go” Squat Snatches Load to 65-70% of 1RM Snatch This is a repeat from last Friday but adding 5% to the barbell Metcon (Time) 3 Rounds: 21/15 Calorie Row 75 Double Unders/115 Singles Directly Into… 3 Rounds: 20…

CrossFit One World – CrossFit Tempo Front Squat Tempo Front Squat E2MOM x 5 1 Tempo Front Squat 5s down come up normally 2 Front Squats Load to 60-65% of your 5 RM Back Squat Metcon (Time) Metcon 4 Rounds: 200 Meter Run 12 Hang Squat Cleans (95/65) 12 Single Dumbbell Box Step Overs (20″…