Category: WOD
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Let The Freedom Ring
Read More: Let The Freedom RingCrossFit One World – CrossFit Romanian Deadlift (EMOM for 10 minutes Single Leg Deadlifts) Romanian Deadlift1 Minute-5 Left Leg 1 Minute-5 Right Leg Metcon (Time) For Time: 10 thrusters (M:135#/W:95#) 20 toes to bar 10 power snatches (M:135#/W:95#) 20 hand release push-ups 100 double unders (300 singles) 20 hand release push-ups 10 power snatches 20…
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Virginia Woolf
Read More: Virginia WoolfCrossFit One World – CrossFit Jerk Complex (E2MOM for 12 Minutes @ 70%-75% of 1RM Clean & Jerk) 2 Push Press 2 Push Jerks 2 Split Jerks Metcon (AMRAP – Rounds and Reps) “Guadalupe” (ALL YOUUUU LUPE) Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (95/135) 6 Push Ups 9…
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Ifti Nasim
Read More: Ifti NasimCrossFit One World – CrossFit Bulgarian Split Squats 5 Sets /E2MOM 10 Right and 10 Left Bulgarian Split Squats Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 6 Pull Ups 9 Box Jump Overs 12 Front Rack Reverse Alt Lunges with Barbell (55/75) 19 Push Press 13 Air SquatsBorn in Pakistan, Ifti Nasim…
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“HotShots 19” 2021
Read More: “HotShots 19” 2021“HotShots 19” Hero WOD 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by…
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Simon Nkoli
Read More: Simon NkoliCrossFit One World – CrossFit Handstand Push-ups 10 MIn EMOM 4-8 Reps Handstand Push Ups Handstand Progression Handstand Walk Free Stand Handstand Metcon (Time) “WHAT LEGS” 4 Rounds for Time: 12 Med Ball Squat Cleans (14/20) 12/10 Calorie Row 12 Thrusters (65/95) 12 Back Squats 12 Alt Reverse Lunges with Medball 100m Run Time Cap:…
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Nancy Cardenas
Read More: Nancy CardenasCrossFit One World – CrossFit Skill Pull-ups (5 Min. to Estab. Max Reps of STRICT Pull-ups/1 set) Strength Strict Press (10 Min. to work up to 1RM Strict Press) Metcon Metcon (Time) 21-18-15-12-9-6 Reps, For Time Overhead Squats (95/65 lb) Sumo Deadlift High Pull (95/65 lb) Floor Thrusters V-Ups
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“Passing the Torch”
Read More: “Passing the Torch”CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) “Passing The Torch” 20-minute AMRAP(Teams of 2) 6 Renegade Rows 35/50lb 12 DB Full Cleans 35/50 24 Sit-ups 48 Double Unders You run 400 meters while your partner works. When you get back from the run, your partner will start running and you…
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Eleanor Roosevelt
Read More: Eleanor RooseveltCrossFit One World – CrossFit Deadlifts (5×5) E2MOM for 10 mins @ 80-85% of 1RM Metcon (Time) For Time: 18-12-6 Clean & Jerk (105/155) 30-20-10 Burpee Box Jumps (20/24) RX+ (125/165) **Time Cap: 25 minutesThe former First Lady was a dedicated humanitarian, chairing the committee that drafted the Universal Declaration of Human Rights for the…
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Frida Kahlo
Read More: Frida KahloCrossFit One World – CrossFit Weightlifting Complete A cycle Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch E2MOM for 10 mins @ 80%-85% of 1RM Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon Pick Either Metcon A or Metcon B A: F***K Cancer (Time) 5…
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Bayard Rustin
Read More: Bayard RustinCrossFit One World – CrossFit Front Squats (5 Sets x 5 Reps) E2MOM for 10 Mins @ 80%-85% of 1RM Front Squats Metcon (Time) For Time: 400M Run 35 Wallballs (14/20) 35 Pull Ups 35 Sumo Deadlift High Pulls (55/75) 400M Run 25 Wall Balls 25 Pull Ups 25 Sumo Deadlift High Pulls 400M Run…
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CrossFit – Wed, Nov 27
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps)…
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CrossFit – Tue, Nov 26
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! 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…
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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…