Month: December 2016

CrossFit One World – CrossFit Announcement Due to the unpredictable weather that’s upon us One World will be bring back Zoom Classes only on those days that are cancel. Please Check Wodify and other social media for information. THANK YOU ZOOM ID 223 055 0704 Password OW1 ( All Class Have Same ID just different…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 10 x EMOM t2b Skill Practice/ProgressionsCoach’s Note: Divide class in 1/2 (half Skill/half Strength) then switch so everyone can work t2b progressions Strength Snatch (5xE2MOM (1+1) @ 90%) 1 Snatch High Pull 1 Full Snatch

CrossFit One World – CrossFit Skill Warm-up (No Measure) EMOM 10 Min. 10 Cal Row or 100 M. Run 10 Pistols (5R/5L) Strength Front Squat (5 x E2MOM 2 Reps @ 90% of 1RM) Metcon Metcon (No Measure) 10 XE2MOM Cindy (E2MOM Style) 5 Pull-Ups (Outside Sub Barbell Bent Over Rows 95/65) 10 Push-Ups 15…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 5 Rounds for Time (10 min cap) 30 Double unders 15 T2B or Vups Strength Clean and Jerk (5 xE2MOM(1+1+1) @ 90%) 1 Clean Pull 1 Full Clean 1 Jerk Metcon Metcon (Time) 21,18,15,12,9,6,3 Clean & Jerk 65/95 Double Unders

CrossFit One World – CrossFit Skill Turkish Get Up (10xEMOM HEAVY Turkish Get Up-2 reps) Strength Strict Press (10 x EMOM (2 Reps @ 90%)) Lower Body Lockout. No momentum on any kind Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Strict Press (55/75) 5 Front Squat (55/75) 10 American KB Swings…

CrossFit One World – CrossFit Skill Warm-up (No Measure) Handstands (10 Min.) Handstand Walks, Wall Walks & Freestanding Handstand HoldsCoaches will give you approval for progressions Strength Thruster (10 x EMOM 2 reps @ 90% ) Metcon Metcon (No Measure) EMOM for 14 minutes Odd: *10 Thrusters (95/65 lb) Even:*20 Kettlebell Swings (54/35 lb) Rest…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min AMRAP Partner A 10- Half Goddess Maker Single DB RX 50/35 10- Box Jump ( Complete a Cycle then swap with partner ) While Partner B MAX REP Hang Power Clean RX 95/55 (Continues Counting REP as a TEAM..HPC is score for WOD)…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 10 min AMRAP 30 Alt. Pistols 5 pushups at the top of every min. Strength Front Squat (5xE2MOM (3Tempo FS @80%)) 3 Tempo Front Squats 3 seconds down, speed up Metcon Metcon (Time) 50,40,30,20,10 Double Unders Abmat Sit-ups Wall balls 20/14

CrossFit One World – CrossFit Skill Turkish Get Up (10 min. to complete 20 Turkish Get Up) Alternate 10 Right 10 Left Strength Strict Press (10XEMOM (2 Reps @ 80%)) Lower Body Lockout. No momentum on any kind Metcon Metcon (Time) 5 RFT 200 M. Run 20 American KB Swings 35/53 10 KB Goblet Squats…