Month: November 2024
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Seedy Saturday
Read More: Seedy SaturdayCrossFit One World – CrossFit Seedy (Time) For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 5 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 4 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 3 rounds of…
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7302021
Read More: 7302021CrossFit One World – CrossFit Pause Overhead Squat (EMOM for 12 minutes) Pause Overhead Squat E2MOM x 6 3 Overhead Squats pause 3s at bottom Load bar to 55-60% 1RM OHS Metcon (Time) 5 Rounds for Time 5 Toes to Bar 10 Single DB Box Step Overs 500/400 M Row Dumbbell 50/35
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7292021
Read More: 7292021CrossFit One World – CrossFit Clean Technique (EMOM for 12 minutes) Clean Technique E2MOM x 6 2 Clean Pulls 2 Hang Clean High Pulls 2 Tall Cleans Load bar at 65-70% of your 1 RM Clean Metcon (AMRAP – Rounds and Reps) AMRAP 18 Ascending Ladder for 12 Minutes: 3 Calorie Row 3 Kettlebell Swings…
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7282021
Read More: 7282021CrossFit One World – CrossFit Push Jerk (EMOM for 10 minutes) Push Jerk EMOM x 10 3 Push Jerks Load bar to 60-65% 1 RM Push Jerk Metcon (Time) For Time: 30/24 Calorie Row … Directly into: 100-80-60-40-20 – Double-Unders 50-40-30-20-10 – AbMat Sit-Ups … Directly into: 30/24 Calorie Row Substitute Single Unders
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7272021
Read More: 7272021CrossFit One World – CrossFit Snatch Technique (EMOM for 12 minutes) Snatch Technique EMOM x 12 2 Snatch Pulls 2 Hang Snatch High Pulls 2 Tall Snatches Load bar at 45-50% of your 1 RM Snatch Metcon (Time) 4 Rounds for time: 200 Meter Run, 9 CTB Pull-Ups 200 Meter Run, 12 DB Power Snatches…
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7262021
Read More: 7262021CrossFit One World – CrossFit Stamina Squats (EMOM for 12 minutes) Stamina Squats EMOM X 12 Alternating between Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Our starting weight this week to 50% of your 5 RM Back Squat from last week and will increase Percentage each week Metcon (Time) “Elizabeth”…
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7252021
Read More: 7252021CrossFit One World – CrossFit Skill 10 Min Practice 1 – 3 Tire Flips ( Try to pick up the heaviest tire ) ( Don’ wear light shirts lol) Weightlifting 90 Sec for 10 Set ( 15Mins) 4 Deadlift @ 50% – 55% Deadlift Metcon Metcon (AMRAP – Rounds) 10min AMRAP 3 Deadlift 4 Hang…
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Sorry…Wodify Been Down!! 🙂
Read More: Sorry…Wodify Been Down!! 🙂CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 15 minutes 6 Burpees 10 calorie Row 3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb) 3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb) Partners switch after each full round. One partner works at a time. Partner 1 completes a round,…
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7232021
Read More: 7232021CrossFit One World – CrossFit Clean Technique (EMOM for 12 minutes) Clean Technique EMOM x 12 2 Clean Pulls 2 Hang Muscle Cleans 2 Pause Front Squats 2s at bottom Load bar at 45-50% of your 1RM Clean Metcon (AMRAP – Rounds and Reps) AMRAP in 20 mins: 20 Wallballs (20/14) 20 Sumo Deadlift High…
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7222021
Read More: 7222021CrossFit One World – CrossFit Squat Snatch (E2MOM for 16 mins) Squat Snatch E2MOM x 8 3 Snatch Balances 1 High Hang Squat Snatch Load to 50-55% 1RM Snatch Metcon (Time) 21-15-9: (30 Minute Cap) Box Jump Overs, Power Cleans Chest To Bar Pull-Ups, Front Squats Lateral Barbell Burpees, Push Jerks (95/65)
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Popular Posts
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CrossFit – Tue, Nov 19
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) CRISS CROSS (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to…
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CrossFit – Mon, Nov 18
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…
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CrossFit – Sun, Nov 17
CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…