Category: WOD
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CrossFit – Thu, Sep 14
Read More: CrossFit – Thu, Sep 14CrossFit One World – CrossFit hang snatch + snatch (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 100 m Run 2 Chest to bar Pull-ups 3 Snatch 135/95
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CrossFit – Wed, Sep 13
Read More: CrossFit – Wed, Sep 13CrossFit One World – CrossFit push jerk + split Jerk (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Metcon (Time) 5 rounds 50 double unders 20 alt db snatch 50/35 (1)
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CrossFit – Tue, Sep 12
Read More: CrossFit – Tue, Sep 12CrossFit One World – CrossFit Deadlift (E2MOM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Metcon (Time) For time: 800m Run Then 10-9-8-7-6-5-4-3-2-1 Box Jump Overs 24/20 Deadlifts 225/155
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CrossFit – Sun, Sep 10
Read More: CrossFit – Sun, Sep 10CrossFit One World – CrossFit Back Squat (5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 3 reps at 85% of 1RM Record Last Set) LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+…
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CrossFit – Sat, Sep 9
Read More: CrossFit – Sat, Sep 9CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP Team of 2 60 Thruster 50 Cal Row 40 Overhead Squat 30 Box Jumps 20 Alt KB Cleans Rx Bar 95/65 KB 50/35 (Pair of) Rx + Bar 115/85 KB 70/50 (Pair Of)
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CrossFit – Fri, Sep 8
Read More: CrossFit – Fri, Sep 8CrossFit One World – CrossFit hang snatch + snatch (E2MOM 65% of 1RM 70% of 1RM 75% of 1RM 80% of 1RM 85% of 1RM) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200m run 15 hang power snatch 95/65 10 toes to bar
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CrossFit – Wed, Sep 6
Read More: CrossFit – Wed, Sep 6CrossFit One World – CrossFit hang clean + clean (E2MOM 65% of 1RM 70% of 1RM 75% of 1RM 80% of 1RM 85% of 1RM) Metcon (Time) 10 rounds for time: 3 Power Cleans 155/105# 9 Lateral Burpees over Bar
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CrossFit – Tue, Sep 5
Read More: CrossFit – Tue, Sep 5CrossFit One World – CrossFit Shoulder Press (5 reps at 65% of 1RM 3 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Dips (Tabata (8 rounds) Max reps If more than 8 reps performed, add weight ) Metcon (AMRAP –…
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CrossFit – Mon, Sep 4
Read More: CrossFit – Mon, Sep 4CrossFit One World – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
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CrossFit – Sun, Sep 3
Read More: CrossFit – Sun, Sep 3CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM Complete a Cycle @ 55 1RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10…
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CrossFit – Tue, Nov 26
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…
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CrossFit – Mon, Nov 25
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) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…