Month: January 2025
-
WOD October 2, 2015 (Friday)
Read More: WOD October 2, 2015 (Friday)Friday October 2 2015 Back Squat 1 x 3 @ 80% of 1rm back squat 2 x 5@ 75% of 1rm back squat Stiff Leg Deadlift 2 x 6 @ 60% of 1rm deadlift Complete for time: 5 Rope Climbs 500m Row 10 Muscle Ups 500m Row 5 Rope Climbs
-
WOD October 1, 2015 (Thursday)
Read More: WOD October 1, 2015 (Thursday)Thursday October 1 2015 Hang Squat Snatch 3 x 2 @ 75% of 1rm snatch Snatch Pulls 3 x 2 @ 80% of 1rm snatch Overhead Squats 4 x 3 @ 70% of 1rm OHS Prowler Push 4 x 50 meters “heavy as possible”
-
WOD September 30, 2015 (Wednesday)
Read More: WOD September 30, 2015 (Wednesday)Power Clean 4 x 3 @ 70% of 1rm cleanFront Squats 4 x 3 @ 70% of 1rm front squatFor max reps:2 Minutes – Power Cleans 135/851 Minute Rest2 Minutes – Front Squats 155/1151 Minute Rest2 Minutes – Thrusters 95/65
-
WOD September 29, 2015 (Tuesday)
Read More: WOD September 29, 2015 (Tuesday)Complete the cycle 3x:2 Snatch Grip Deadlift + 1 Hang Snatch @ 70% of 1rm snatchThrusters4 x 5 @ 60%-70% of 1rm C&JSeated Good Mornings 3/3/3/3/3Strict Pull Ups50 Total
-
WOD September 28, 2015 (Monday)
Read More: WOD September 28, 2015 (Monday)Hang Squat Clean3 x 2 @ 75% of 1rmMax Hang Squat Cleans 30 sec @ 60% of 1rmBack Squat 3 x 5 @ 75% of 1rmAMRAP – 10 Min3 HSPU 6 Toes To Bar9 Burpees
-
One World Summer Picnic September 26, 2015 (Saturday)
Read More: One World Summer Picnic September 26, 2015 (Saturday)Picnic!! Please join us on our Annual One World Summer Picnic: Saturday, September 26, 2015 at 12pm. The location is Lake Elizabeth, Picnic Area “A” located near the Aqua Adventure Water Park. This picnic is for all participants of Crossfit, Boot Camp, Yoga, Krav Maga and Jiu-Jitsu. Please bring a dish or drinks to share.…
-
WOD September 25, 2015 (Friday)
Read More: WOD September 25, 2015 (Friday)Front Squat 4 x 3 @ 70% of your 1rm front squat, add a 3 sec. pause to each squatComplete for time:40 Deadlifts 185/12524 STRICT HSPU’s 8 Legless Rope Climbs
-
WOD September 24, 2015 (Thursday)
Read More: WOD September 24, 2015 (Thursday)Snatch 2 x 2 @ 75% of your 1rm snatch, add a 3 sec. pause at the top of the kneeOverhead Squat 4 x 3 @ 70% of 1rm overhead squatSplit JerkFind a 3 rep max (7 min cap)
-
Gymnastics September 23, 2015 (Wednesday)
Read More: Gymnastics September 23, 2015 (Wednesday)Why does stretching so hard?! We power through wods, lift heavy weights, and do other crazy stuff. Most of us don’t take the time to stretch out before and after the wods. Being flexible and having good range of motion reduces the risk of injuries. A few minutes of stretching will make your body feel…
-
WOD September 23, 2015 (Wednesday)
Read More: WOD September 23, 2015 (Wednesday)Power Clean (touch and go speed)3 x 3 @ 70% of your 1rm cleanComplete 3rds for time:800m Run40 Double Unders10 STRICT Pull Ups
Search
Popular Posts
-
CrossFit – Sat, Jan 11
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
-
CrossFit – Fri, Jan 10
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
-
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