Category: WOD
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CrossFit – Tue, Nov 15
Read More: CrossFit – Tue, Nov 15CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 75-80%) If cannot hit 5 reps for all 5 sets, try for 4 reps. Metcon NBW – My Hips Don’t Lie, They Just Die (AMRAP – Rounds and Reps) 20 Min AMRAP: – 400m Run – 30 KBS (50/35) – 30 Deadlifts (135/95)
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CrossFit – Mon, Nov 14
Read More: CrossFit – Mon, Nov 14CrossFit One World – CrossFit Strength Deadlift (5×3 E2MOM at 80-85% or 1 RM) Metcon NBW – Row, Row, Row Your Boat Annie (Time) For Time: 50-40-30-20-10 – DU’s – Sit-Ups 25-20-15-10-5 – Calorie Row RX+: Calorie Bike
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CrossFit – Sun, Nov 13
Read More: CrossFit – Sun, Nov 13CrossFit One World – CrossFit Strength Push Press (2 Min EMOM 4 Push Press 1 Split Jerk or Push Jerk) Push Jerk Metcon (Time) 5 Rounds For Time 10 Thrusters 20 Lateral Hops 10 Font Rack Lunges 20 Lateral Hops RX 95/65
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CrossFit – Sat, Nov 12
Read More: CrossFit – Sat, Nov 12CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 21 Min AMRAP Partner A 30/25 Cal Bike (When Done swap with Partner B) Partner B 10 Burpee DB Deadlift 15 DB Push Press 10 Burpee Box Jump Overs ( Partner A Continue where left off) Rx 50/35If No More Bike…
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CrossFit – Fri, Nov 11
Read More: CrossFit – Fri, Nov 11CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 65-70%) Metcon NBW – Pulling the Devil Out (Time) 10 – 1 – Devil’s Press (35/25) 1 – 10 Pull-Ups RX+: 50/35
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CrossFit – Thu, Nov 10
Read More: CrossFit – Thu, Nov 10CrossFit One World – CrossFit Strength Pause Front Squat (5×4 E2MOM at 65-70%) Front Squat with 3 sec pause the the bottom of the movement. Metcon NBW – Not So Clean Sweep (No Measure) E3MOM x 6 Every 3 minutes for 18 min (6 rounds) perform: – 200m Run – 5 Power Cleans (135/95) –…
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Veterans Day November 11, 2022
Read More: Veterans Day November 11, 2022“On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.” ~Dan Lipinski
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CrossFit – Wed, Nov 9
Read More: CrossFit – Wed, Nov 9CrossFit One World – CrossFit Strength Bench Press (15 min to establish a 3 rep max bench press Coaches: Please allow time for warm up before starting the clock.) Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men…
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CrossFit – Tue, Nov 8
Read More: CrossFit – Tue, Nov 8CrossFit One World – CrossFit Strength Deadlift (5×4 E2MOM at 75-80%) This is getting to a heavier percentage so if you cannot perform all reps with good form, drop to 3 reps. Metcon NBW – Empty Barbell Blitz (Time) For Time: 70 Push Press (45/35) 60 Barbell Box Step Ups (20/18) 50 Push Press 40…
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CrossFit – Mon, Nov 7
Read More: CrossFit – Mon, Nov 7CrossFit One World – CrossFit Strength Back Squat (20 min to establish a 3 rep max back squat Coaches: Please allow time for some warm up before starting the clock.) Welcome to week 6! We are continuing to test our 3 rep maxes in our power lifts. Wods should be done on the lighter side…
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CrossFit – Sat, Nov 30
CrossFit One World – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# The Ghost (AMRAP – Reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute of rest
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CrossFit – Fri, Nov 29
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…
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CrossFit – Thu, Nov 28
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…