Month: October 2024
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01/03/2021
Read More: 01/03/2021CrossFit One World – CrossFit Skill Warm-up (No Measure) 5 x’s E2MOM (10 Min.) 20 Mountain Climbers (knees to elbows) 10 Pistols (5R/5L) 20 Bicycle Crunches Strength Front Squat (4 Tempo Front Squats 5 X E2MOM (10 Min) @ 70%) 3 Seconds Down, 1 Second Up Metcon Metcon (No Measure) 3 Rounds of EMOM (18…
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New YEAR, New PAIN, New GAINZ
Read More: New YEAR, New PAIN, New GAINZCrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Here COME the MEAT SWEATS 35 Min AMRAP Teams of Two 100m Partner Run ( Together) 5 Burpee Box Jump Overs 5 Alt DB Snatches ( Single DB) 5 DB Push Jerks 5 DB Overhead Lunges ( Single DB) 5 DB Hang Cleans…
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Happy New Year!
Read More: Happy New Year!CrossFit One World – CrossFit Skill Work Warm-up (No Measure) 10 min to find a max height box jump Weightlifting Snatch Balance + OHS (EMOM 10min (1+2) at 60%) 1 Snatch Balance 2 Overhead Squats with 2 Second Pause at the bottom Metcon () Metcon (Time) 2 Rounds For Time (20:21 Cap) 200 M Run…
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Happy New Year 2021!
Read More: Happy New Year 2021!Begin this wondrous New Year with happiness, love and peace. We can overcome difficulties with strength, faith and patience. Enjoy the day with your loved ones! Happy New Year!
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New Year’s Eve
Read More: New Year’s EveCrossFit One World – CrossFit Skill Work Warm-up (No Measure) Tabata handstand holds. On the wall or Free standing Strength Tempo Thruster + Push Press (2+2, 5x’s E2MOM(10 min) @ 60% ) 3 seconds down, 1 second up (2x’s) + 2 push press Metcon “12/31” (Time) 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches…
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12/30/2020
Read More: 12/30/2020CrossFit One World – CrossFit Skill Warm-up (No Measure) 3 Rounds : 30 second hollow hold :10 seconds rest :30 seconds windshield wipers :10 sec rest :30 second plank :10 sec rest Strength Snatch High Pull + Hang Full Snatch from the Knee (5xs E2MOM @ 60% (1+1)) 1 Snatch High Pull 1 Hang From…
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12/29/2020
Read More: 12/29/2020CrossFit One World – CrossFit Skill Pistols (EMOM X 8 (Odd left leg, Even right leg) Work your progression/skill level (If you have pistols, try for 3-5 reps EMOM, rest remainder)) Weightlifting Front Squat (5×5 E2MOM @ 60%) 3 sec descent, explosive up Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Plate…
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12/28/20
Read More: 12/28/20CrossFit One World – CrossFit Skill Work Warm-up (No Measure) EMOM 10 Min (Alt each minute Turkish Get up 3 RepsLight Kettle Bell Strength Z Press (10 min EMOM 10×3) Z press also know Seated PressWork @ 65% of 1RM Strict Press Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3…
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12/27/2020
Read More: 12/27/2020CrossFit One World – CrossFit Warm-up Warm-up (No Measure) Skill Work 10 min Double Under Practice Double Unders, Almost Unders, Triple Unders.Try Tripple under if you have it. Strength Clean and Jerk Complex (5xE2MOM @ 60% (1+1+2)) 1 Clean Pull 1 Clean from above the knee 2 Jerks Metcon Metcon (Time) For Time 60,50,40,30,20,10 Double…
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SAT – TUR – DAY
Read More: SAT – TUR – DAYCrossFit One World – CrossFit Metcon A: Metcon (AMRAP – Rounds and Reps) 20 Min WOD Teams of 2 As Far as a team Can 1- Goddess Maker 10 Devil’s Press 2- Goddess Maker 10- Devil’s Press Ect… Devil Press Stayed the Same Rep, Goddess Maker Increase Split However you please. Example: Harv Does 1…
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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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