Month: November 2024
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CrossFit – Tue, Apr 30
Read More: CrossFit – Tue, Apr 30CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 80%) Metcon (Time) 21-15-9 reps for time: Deadlifts 185/135# Thrusters 95/65#load and unload bar each round
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CrossFit – Mon, Apr 29
Read More: CrossFit – Mon, Apr 29CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 80%) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 10/8 Cal Row 10 alt DB snatches 10 Goblet squats 50/35
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CrossFit – Sun, Apr 28
Read More: CrossFit – Sun, Apr 28CrossFit One World – CrossFit Back Squat (12 Min E2MOM 4 Rep Back Squat @ 75% RM) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Under 15 Burpee 10 Deadlift 115 / 155 15 Floor Thrusters 20 Mountain Climber
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CrossFit – Fri, Apr 26
Read More: CrossFit – Fri, Apr 26CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 75%) Metcon (Time) 5-4-3-2-1 x00m run x snatch 2x hand release push up 3x air squatExample in round of 3 300m run 3 snatch 6 hand release push up 9 air squats
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CrossFit – Tue, Apr 23
Read More: CrossFit – Tue, Apr 23CrossFit One World – CrossFit Front Squat (E2MOM 5×5 75%) Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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CrossFit – Mon, Apr 22
Read More: CrossFit – Mon, Apr 22CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 (then max Jerk) 75%) on last set, perform 5 push press then max rep jerk Metcon (Time) 10 rounds for time: 10 Russian Kettlebell Swings 70/53# 10 KB Overhead Squats 70/53# 10 single Arm Suitcase Lunges 70/53#
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CrossFit – Sun, Apr 21
Read More: CrossFit – Sun, Apr 21CrossFit One World – CrossFit LVL – Clean Complex (6 Set of 90 Sec Complete a complex. @65%) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Reps @ 80%-85% 1 RM Clean ) Metcon (Time) 15 Min AMRAP 5 Power Clean 10…
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CrossFit – Fri, Apr 19
Read More: CrossFit – Fri, Apr 19CrossFit One World – CrossFit Shoulder Press (Press E2MOM 5 x 5 (then max push press) 70%) On last set, perform 5 press then max push press The Longest Mile (Time) 4 rounds for time: 10 Burpees 100 m Run 10 Air Squats 100 m Run 10 Push-Ups 100 m Run 10 Sit-Ups 100 m…
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CrossFit – Thu, Apr 18
Read More: CrossFit – Thu, Apr 18CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 70%) Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Grace (Time) For…
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CrossFit – Wed, Apr 17
Read More: CrossFit – Wed, Apr 17CrossFit One World – CrossFit Deadlift (E2MOM 3×5 70%) Pendlay Row (3×10) Metcon (Time) 10 rounds for time: 30 Double Unders 3 Bar Muscle Ups Sub 10 pull up for bar muscle up
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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)