Month: November 2024
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CrossFit – Fri, May 10
Read More: CrossFit – Fri, May 10CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 90%) Metcon (Time) For time: 400 Run 21 Thrusters 75/55# 21 Pull-ups 15 Thrusters 105/75# 15 Pull-ups 9 Thrusters 135/95# 9 Pull-ups 400 Run Cap 20 mins
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CrossFit – Thu, May 9
Read More: CrossFit – Thu, May 9CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 90%) CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs…
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CrossFit – Wed, May 8
Read More: CrossFit – Wed, May 8CrossFit One World – CrossFit Front Squat (E2MOM 5×5 90%) Metcon (Time) 2-4-6-8-10-8-6-4-2 DB (2) burpee squat clean DB (2) push press Toes 2 Bar 15 Double Unders after each round DB = 50/35 Cap 22 mins
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CrossFit – Tue, May 7
Read More: CrossFit – Tue, May 7CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 then max Jerk 90%) Metcon (AMRAP – Rounds and Reps) 2 rounds (4x5min AMRAPs) 5 min AMRAP: • 10 KB swings 53/70# • 10 Clean & Jerks 115/75# Rest 2 mins 5 min AMRAP: • 10 Snatch 115/75# • 10 Burpees rest 2 mins,…
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CrossFit – Mon, May 6
Read More: CrossFit – Mon, May 6CrossFit One World – CrossFit Deadlift (E3MOM 5×3 90%) Metcon (Time) For time 21-15-9-15-21 Wall Balls Cal Bike
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CrossFit – Sun, May 5
Read More: CrossFit – Sun, May 5CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Rep @ 75% 1 RM) LVL 3 Gauntlet (4 Rounds for reps) For Reps 4 Round (20 Min Total) 1st Min Shoulder to Over Head 95/65 2nd Min Hand Release Push Up 3rd Min Back Squat 95/65 4th Min Thrusters 95/65 5th Min Burpee…
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CrossFit – Sat, May 4
Read More: CrossFit – Sat, May 4Announcements The Friday CrossFit 715pm class has been discontinued. The class has been replaced by the Active Recovery class for Friday @715pm going forward. This class will be instructed by Coach Pai. All members welcome! Competitors class starts this Saturday with Coach John @11am. This class is recommended for you if you are high level…
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CrossFit – Fri, May 3
Read More: CrossFit – Fri, May 3CrossFit One World – CrossFit Deadlift (E2MOM 5×5 80%) Metcon (Time) 4 rounds for time: 50 Double Unders 25 Deadlifts 155/105# 25 Sit-ups w/ Plate 25/15#
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CrossFit – Thu, May 2
Read More: CrossFit – Thu, May 2CrossFit One World – CrossFit Shoulder Press (E2MOM 5 x 5 then max push press 80%) on last set, perform 5 press then max rep push press Metcon (Time) 5 rounds for time: 15 Devil Press 50/35# 400 m Run
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CrossFit – Wed, May 1
Read More: CrossFit – Wed, May 1CrossFit One World – CrossFit Front Squat (E2MOM 5×5 80%) Metcon (Time) 10 rounds 100m run 10 air squats 10 OH alternativing Lunges 10 ground to overhead with plate plate = 45/25 CAP 25 mins
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CrossFit – Thu, Jan 9
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Jan 8
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
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CrossFit – Tue, Jan 7
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)