CrossFit – Wed, Oct 9

CrossFit One World – CrossFit

4 Rounds for Time

20 Wallballs

20 Ab-mat Sit up

10 Man-Makers

200 M Run

Rx DB 35/15

RX+ DB 50/35

CrossFit – Sat, Dec 21

CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb
CrossFit – Fri, Dec 20

CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (4 Rounds for reps) 12 Min E3MOM 5 Bear Complex Max Rep Wallball Rx Bar 135/95 WB 20/14 Rx+ Bar 155/115…
CrossFit – Thu, Dec 19

CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Push Press Increase 5 Every Set) Dexter’s Lab (Time) For Time: 20-18-16-14-12-10-8-6-4-2 Alt. DB Snatches Goblet Squats Hollow tucks Rx DB 50/35