Congratulations to Oneworld’s Team Newbies Rey, Houng, and Hugo for their first place tie finish at Crossfit Kindred! Everyone did an outstanding job!
Monday October 20 2014
Back Squat
3×5 @ 70% of 1rm back squat
2×2 @ 75% of 1rm back squat
2×2 @ 80% of 1rm back squat
3×1 @ 85% of 1rm back squat
(notice that each set/rep is 5% heavier)
and then, as heavy as possible…
200 meter Front Rack Barbell Lunges
Whenever the bar comes out of the front rack, complete 10 star jumps.
CrossFit One World – CrossFit 12 days of Christmas (Time) For time 1-100 Meter Run 2-Burpee Box jump Overs 3-Thrusters 4-Knees to Chest 5-Burpees 6-Dumbbell Grounds to Overhead 7-Push Ups 8-Jumping Lunges 9-Kettlebell Swings 10-Shoulder to Overhead 11-Goblet Squats 12-Jumping Pull Ups
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) For Time 5 Rounds 10 Box Jumps 5 Front Squat 10 Burpees Rx Box 24/20 Bar 135/95 Rx+ Box 30/24…
Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…
