Month: October 2024
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“BY HIS WOUNDS”
Read More: “BY HIS WOUNDS”CrossFit One World – CrossFit EASTER-BY HIS WOUNDS (Time) 3 Rounds for Time (in a Team of 3) 39 Thrusters (95/65 lb) 400 meter Team Run with 1 Medicine Ball (20/14 lb) 100 Sledgehammer Hits on Tire (10/8 lb) 1 minute Team Dead Hang Hold 30 Bar Over Burpees 30 Deadlifts (185/135 lb) With a…
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Easter Egg
Read More: Easter EggCrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – 25 Min AMRAP Medball = “Easter Egg” 100m run w/Easter Egg- partners run together (20/14) 20 Abmat Sit-Ups w/Easter Egg 20/14 (Split reps however) 10 KBS (53/35) (synced) 20 OHWL w/Easter Egg 20/14 (Split reps however) 10 KB Goblet…
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April 15, 2022
Read More: April 15, 2022CrossFit One World – CrossFit Strength Overhead Squat (E2MOM x 5 at 60 – 65%) Metcon Metcon (Time) 3 Rounds For Time: – 10 HSPU – 10 Pull-Ups – 10 Power Snatches (95/65) – 400m Run RX+ 135/95*If raining, sub 500m row for run*
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April 14, 2022
Read More: April 14, 2022CrossFit One World – CrossFit Skill Plate Pistol Touchdown/Box Pistol Touchdown/Pistol Work (EMOM x 10) Start with proper pistol technique standing on a 45 lb plate and work your way up to a box. – “Touchdown” technique is sitting in proper pistol technique from a height and touching your HEEL to the ground with toes…
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April 13, 2022
Read More: April 13, 2022CrossFit One World – CrossFit Strength Clean and Jerk Complex (E2MOM x 6 at 60 – 65%) – Clean Deadlift (do not stand all the way up) – Full Clean – Front Squat – Split Jerk Air Force (Time) Air Force For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push…
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April 12, 2022
Read More: April 12, 2022CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 4 x 400m *Rest 1 min between sets* Record your slowest time Strength Strict Press (E2MOM x 5 at 65 – 70%) E2MOM x 5 at 65 – 70% Metcon Metcon (Time) “TATER THE WAITER” For Time: 27-21-15-9-3 KB Taters (53/35) 50′ Front Rack DB…
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April 11, 2022
Read More: April 11, 2022CrossFit One World – CrossFit Strength Back Squat (E2MOM x 5 at 70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP: – 40 DU’s – 20 Wall Balls (20/14) – 10 Box Jumps (24/20)
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Savage Sunday
Read More: Savage SundayCrossFit One World – CrossFit Bench Press 5XE2MOM Start @ 60%-Go up each round Metcon (Time) 4 Rounds for Time: 9 Power Cleans (135/95 lb) 30 Air Squats 60 Double-Unders 1 Rope Climb 20 calorie Row/15 Cal Bike
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HUSTLE WITH GRACE
Read More: HUSTLE WITH GRACECrossFit One World – CrossFit () HUSTLE WITH GRACE (Time) For Time (with a Partner) Buy In: 800 meter Medicine Ball Run (20/14 lb, together) Then, 10 Rounds of: 6 Overhead Squats (135/95) 8 Pull-Ups 10 Wall Balls 22 Double-Unders Buy Out: 30 Clean & Jerks Partner A and Partner B run together with only…
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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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CrossFit – Tue, Oct 8
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 55 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Tax Day (AMRAP – Rounds and Reps) 15 Min AMRAP 15 American Kettlebell Swings 12 Front Squats 9 Calorie Row RX KB 53/35…
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CrossFit – Mon, Oct 7
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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