CrossFit One World – CrossFit New Cycle Hello everyone! We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle! Make sure you are recording all of your lifts and your accessories to keep track of your progress! For this upcoming cycle, our main lifts will…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 25min 15 Cal Bike 20 G20 20 TTB 40 Front Rack Reverse Lunge

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 2min Jump Rope Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets 10 Barbell front squats 10 Sumo good mornings 3 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 3 Power Cleans 5 Tuck Jumps build to 3RM…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets 20 Lunge jumps 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – :40s Wall Facing HS Hold Min 2 – :40s Forearm Plank RX +: 50ft HSW Conditioning (AMRAP – Rounds and…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row Pec stretch x 30s/side + 3 rounds: 10 DB Strict Press 25 Banded face pulls 5 MB Slams Strength (5 Rounds for time) Every 3min x 5 1 Push Jerk 10 Ring rows with 2/sec pause build to heavy single Conditioning…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 10 alternating groiners 50ft High Knees 50ft Butt kickers Skill Work (No Measure) EMOM x 8 Min 1 – 15 DB Push-Ups Min 2 – 20 Knee to elbow Conditioning (No Measure) EMOM x 20 (5 rounds…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row couch stretch 1min/side + 3 sets: 10 Pause Goblet Squats 20 Banded good mornings 10 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 1 Back Squat 3ea SL Box Jumps build to heavy single Conditioning (4 Rounds for…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift Build up to 70% 1 RM Dead) Run Diane Version 2 (Time) 12min Time Cap 21 Deadlifts 21 Handstand Push Ups 200m Run 15 Deadlifts 15 Handstand Push Ups 200M Run 9 Deadlifts 9 Handstand Push ups 200M Run Rx 225/155

CrossFit One World – CrossFit Overhead Squat 10 Min EMOM 5 Overhead Squat Light To Moderate Weight Build up to 65% Squat Snatch Partner WOD Conditioning (No Measure) AMRAP 20mins 200m Run (together) 20 DB Snatches (split, alternating arms) 30 Box Step-Overs (split) 20 Toes-to-Bar or Hanging Knee Raises (split) 20 Syncro Air Squats

CrossFit One World – CrossFit Total Body + Metcon Announcement Class WOD will be 1776 4th of July WOD Open Gym will be our regular Program 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14…