Month: November 2016
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Power Friday
Read More: Power FridayCrossFit One World – Bootcamp Cindy: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 jumping pull ups (or floor thrusters) 10 push ups 15 Air squatsFloor thrusters: in a plank position hop bringing both knees to chest and kick legs back out ()
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April 8, 2022
Read More: April 8, 2022CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “EHARMONY” For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Front Rack Lunges 30 Power Snatches RX: 95/65 Every minute on the minute starting at 0:00 : 5 Burpees
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April 7, 2022
Read More: April 7, 2022CrossFit One World – CrossFit Metcon Metcon (Time) “ROWING INTERVALS” 5 x 300m *Rest 1 min between each set*Record slowest time. Strength Push Press (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “BURPEE BONANZA” For time: 20 Burpees – Goblet Squats (x1) 18 Burpees – Alt. Snatches (x1) 16 Burpees – Reverse Lunges (x2) 14 Burpees…
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Total Body HIIT with Coach Rosie
Read More: Total Body HIIT with Coach RosieHit a training plateau? Want to rev up your strength and endurance? Looking for a high octane, heart pounding, sweat pouring 45 minute workout that fits in your busy schedule? Then CrossFit One World’s Total Body HiiT (High Intensity Interval Training) class may just be the full body program you are looking for! Whether you…
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April 6, 2022
Read More: April 6, 2022CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) “THE CHIEF” 5 Rounds: 3 Minute AMRAP of: – 3 Power Cleans – 6 Push-Ups – 9 Air Squats – 1 minute rest RX: 135/95 RX+: 155/115
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April 5, 2022
Read More: April 5, 2022CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups (Aim for 2-5 reps a minute) EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Snatch Complex (E2MOM x 6 at 60-65%) – Snatch…
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Masters 60+
Read More: Masters 60+“You can’t outrun aging, but the better shape you’re in the longer it takes for your age to catch up with you.” Masters class with Coach Brad. Monday, Wednesdays & Fridays from 0830am-0930am This class is designed specifically for 60 years old and over only. Contact Us for more information.
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April 4, 2022
Read More: April 4, 2022CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 65-70%) Metcon (AMRAP – Rounds and Reps) AMRAP IN 15 MINUTES: 200M RUN 10 WALLBALLS RX-(14/20) RX+(20/30)
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Sled Push Sunday
Read More: Sled Push SundayCrossFit One World – CrossFit Metcon (No Measure) Circuit Training EMOM for 24 Minutes: 1-50m Sled Push 2-20 American Kettlebell Swings (35/53) 3-15 Knees to Elbows 4-200m Run 5-Rest (Teams of 4)
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04/02/22
Read More: 04/02/22CrossFit One World – CrossFit Metcon Metcon (Time) AMRAP (with a Partner) in 32 minutes 4 Rope Climbs 200 meter wallball Run (20/14 lb) 12 Thrusters (95/65 lb) 200 meter wallball Run 100 Double-Unders 200 meter Medicine Ball Run (20/14 lb)
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CrossFit – Sun, May 17
CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run
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Hype Hitters – Sat, May 16
CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)
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CrossFit – Sat, May 16
CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…