Month: October 2024
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Is DARK OUT Hibernate
Read More: Is DARK OUT HibernateCrossFit One World – CrossFit Strength 12 MIn EMOM Odd Mins: Establish a height BOX JUMP Even Mins: 5 Handstand Push up. After the 5th Rep Maintain a HS Hold for 15 SEC Box Jumps Handstand Push-ups Metcon Hibernating BEAR (AMRAP – Rounds) 18 Min AMRAP 1 Bear Complex 115/75 (Rx+ 135/105 ) 1 Bar…
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??♂️3/4 Murph in Reverse w/Run Partition ??♀️
Read More: ??♂️3/4 Murph in Reverse w/Run Partition ??♀️CrossFit One World – CrossFit Core TABATA x2 (8 min) V-Ups Bicycles Tuck Crunches Plate Sit-Ups Metcon (Time) 600 M. Run 225 Air Squats 600 M. Run 150 Push-Ups 600 M. Run 75 Pull-UpsOptional: Weighted Vest 20/14 Optional: Add Weight to Squats w/DB or KB
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April 23rd VII
Read More: April 23rd VIICrossFit One World – CrossFit ONE WING ANGEL (Time) 50 Wall Balls 14/20 ( Rx+ 20/30) 40 Cal Row 30 Lateral Burpees 20 Thruster 115/85 (Rx+ 135/105) 10 Chest To Bar (Rx+ Bar Muscle Ups) 5 Handstand Push Up 10 Chest To Bar 20 Thrusters 30 Lateral Burpees 40 Cal Row 50 Wall Balls Time…
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April 16th
Read More: April 16thCrossFit One World – CrossFit Weightlifting 18 Min E2MOM Complete A Complex Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch Attempt a heavy complex that you can maintain without breaking FORM ( 78%-83% of 1 RM Snatch Balance or Snatch ) Snatch Grip Deadlift Hang Power Snatch Snatch Balance…
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April 21th
Read More: April 21thCrossFit One World – CrossFit Metcon Mooooo (Time) For Time Ladder Style 1-10 1 Hang Power Clean 1 Front Squat 1 Push Jerk 200m Run Then 2 Hang Power Clean 2 Front Squats 2 Push Jerks 200m Run and so on until rep of 10 RX 115/85 CAP 30 MIns Core Optional Tabata Dead Bug…
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April 20th
Read More: April 20thCrossFit One World – CrossFit Weightlifting 18 Min E2MOM Clean Complex Deadlift Hang Power Clean Power Clean Front Squat Clean ( W/ Squat) Attempt a Heavy complex that you can maintain without breaking FORM (78%-83% 1RM Clean ) Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon Metcon (AMRAP – Rounds and Reps) 15…
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April 18th
Read More: April 18thCrossFit One World – CrossFit Weightlifting 90 Sec 10 Set ( 15 Mins) 6 Back Squats @ 70% – 80% Back Squat Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP On Top OF Every MIN 3 Mins Complete a Bear Complex 115/85 Then 10 Slam Ball 10 Slam Ball Front Rack Lunges 10…
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Murphy Prep Saturday!
Read More: Murphy Prep Saturday!CrossFit One World – CrossFit Metcon (Time) For Time: “½ Murph” Buy In: 800 M. Run 10 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Buy Out: 800 M. Run REST 5 Min 75 Medball Sit Ups 14/20Optional: Weighted Vest 14/20
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April 16th
Read More: April 16thCrossFit One World – CrossFit Weightlifting 90 Sec For 10 Set ( 15 Mins ) Complete A cycle Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch Start off Light Then Get Heavy without sacrificing Technique Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon Metcon (Time)…
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April 15th
Read More: April 15thCrossFit One World – CrossFit Weightlifting 12 Min E2MOM Set 1 – 68%-73% For 6 Reps Set 2 – 74%-78% For 5 Reps Set 3 – 78%- 81% For 4 Reps Set 4 – 81%- 86% For 3 Reps Set 5 – 87%- 91% For 2 Reps ( Record this On Wodify) Set 6 –…
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CrossFit – Fri, Oct 11
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Chaos (AMRAP – Reps) 3 Set of 4 Min AMRAP (16 Minutes Total, including rest) We have 12 minutes of…
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CrossFit – Thu, Oct 10
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 10 Chest to Bar 15 Lateral Burpees Rx Bar 115/85 Rx+…
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CrossFit – Wed, Oct 9
CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 60% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (Time) 4 Rounds for Time 20 Wallballs 20 Ab-mat Sit up 10 Man-Makers 200 M Run Rx DB 35/15 RX+…
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