Month: October 2024
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CrossFit – Wed, Jan 3
Read More: CrossFit – Wed, Jan 3CrossFit One World – CrossFit Handstand Push-ups (10 mins HSPU Progressions ) 1-time exercise (5 Rounds for weight) E90s x 5 3 strict + 3 push working range 65-75% 1-time exercise (AMRAP – Rounds) 7 min AMRAP 7 Deadlift 155/175, 155/205, 175/245 7 Def Push Ups, HSPU, SHSPU 7 Lat Burpees
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CrossFit – Tue, Jan 2
Read More: CrossFit – Tue, Jan 2CrossFit One World – CrossFit Back Squat (20 mins to work to a heavy back squat recommendation 5 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% 1 RM) 1-time exercise (Time) For time: time cap 60 cal row 50 wall balls 14/20, 20/30 40 T2B 30…
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CrossFit – Mon, Jan 1
Read More: CrossFit – Mon, Jan 1Announcements Happy Holidays Reminder: No Yoga Class Sunday 31 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. Let start the New Year right CrossFit One World – CrossFit New Year’s Circus (Time) For these 20 movements, complete 24 reps of each for time: 1. push press (85/55), 2. deadlifts…
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CrossFit – Sun, Dec 31
Read More: CrossFit – Sun, Dec 31CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM 2 Cycle of Snatch Complex @ 45%-50%1 RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (5 Min EMOM 2 Snatch High Pulls @ 80%-85% 1…
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CrossFit – Sat, Dec 30
Read More: CrossFit – Sat, Dec 30CrossFit One World – CrossFit Metcon (AMRAP – Reps) 18 Minute AMRAP Partner A 15 Kettlebell Swings (53/35) 12 Power Cleans (95/65) 9 Shoulder-to-Overhead (95/65) 6 Ring Dips Then Partner A + B 15 Sync Burpees Switch when done. Partner B Single Dumbbell (50/35) Weighted Box Step Ups (20″/18″) Score is number of accumulated box…
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CrossFit – Fri, Dec 29
Read More: CrossFit – Fri, Dec 29CrossFit One World – CrossFit Rope Climb (15 mins rope climb technique work ) CFOW Bench Mark 13 Rope Climbs (Time) 13 Reps of Rope Climbs for Time Coach Jonathan (Time) For Time 9 Snatches 95/135 9 Pull Ups 7 Snatches 95/135 7 C2B 5 Snatches 95/135 5 Bar Muscle Ups RX+ 9 Snatches 95/135…
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CrossFit – Thu, Dec 28
Read More: CrossFit – Thu, Dec 28CrossFit One World – CrossFit Shoulder Press (15 mins to establish new 1RM) 1-time exercise (Time) 4 rounds for time: 15 Deadlifts 225/185 25 Wall Balls 20/14
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CrossFit – Wed, Dec 27
Read More: CrossFit – Wed, Dec 27CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 11. last…
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CrossFit – Tue, Dec 26
Read More: CrossFit – Tue, Dec 26CrossFit One World – CrossFit Snatch (15 mins to establish new 1RM) 1-time exercise (Time) 12-9-6-3 reps for time Overhead Squats 135/95 Bar Muscle-ups 200m run between each round
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CrossFit – Mon, Dec 25
Read More: CrossFit – Mon, Dec 25CrossFit One World – CrossFit Jack Skellington (Time) For Time 1000 M Row 50 Burpee 50 Sit up 50 Hand Stand Push Up 50 Air Squat 50 Mountain Climbers 1000 M Row
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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CrossFit – Fri, Oct 4
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Iron Abs (Time) For Time 21-15-9 Overhead Squats Burpees *Run 800 Meters after each round Rx 75/55 RX+ 135/95
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