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Month: October 2021

  • CrossFit – Wed, Mar 4

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) EMOM x 8 Min 1 – :30 Hollow Hold Min 2 – 15 TTB rest 2min + EMOM x 8 Min 1 – :30s Forearm plank…

    Read More: CrossFit – Wed, Mar 4

  • Hype Hitters – Tue, Mar 3

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Tue, Mar 3

  • CrossFit – Tue, Mar 3

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 10 alternating step-ups 10 Air Squats :30s Hollow Hold Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 8 reps Kneeling Jump x 5 reps Conditioning (3 Rounds…

    Read More: CrossFit – Tue, Mar 3

  • CrossFit – Mon, Mar 2

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 15-20s Chin-up Hold 3 wall walks 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 Close grip bench x 8 reps Ring Row x 15 reps…

    Read More: CrossFit – Mon, Mar 2

  • CrossFit – Mon, Mar 2

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Scap Pull-ups 15 Push-ups 10 MB OH Slams Strength (5 Rounds for weight) Every 3min x 5 Push Jerk x 4 reps DB Plank Row x 16 reps heavier…

    Read More: CrossFit – Mon, Mar 2

  • CrossFit – Sun, Mar 1

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – CrossFit LVL 3 Pulse of Life (AMRAP – Rounds and Reps) 15 Min AMRAP 15 American Kettle-Bell Swings 10 Hand Release Push Up 15 Cal Row 10 DB…

    Read More: CrossFit – Sun, Mar 1

  • Hype Hitters – Sat, Feb 28

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – Hype Hitters ()

    Read More: Hype Hitters – Sat, Feb 28

  • CrossFit – Sat, Feb 28

    CrossFit One World – CrossFit 10072023 P Mod (2 Rounds for reps) Team Of 2 – Double WOD Part A: 12 Min AMRAP Partner A 12 Alt V- ups 8 Shoulder to Overhead 135 / 95 AMRAP Power Cleans 135 / 95 Partner B 30 Cal Row Straight into Part B: 12 Min AMRAP Partner…

    Read More: CrossFit – Sat, Feb 28

  • CrossFit – Fri, Feb 27

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – CrossFit WARM UP (Checkmark) 5min Bike or Rower Then 5min Amrap 150ft Shuttle Runs 10 Air Squats 10 Medball Push Press Stretch (Checkmark) 3 Sets 10 Leg Swing…

    Read More: CrossFit – Fri, Feb 27

  • Hype Hitters – Thu, Feb 26

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Thu, Feb 26

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    CrossFit One World – Hype Hitters GAME #1 (Weight) Metcon (AMRAP – Rounds) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)

  • CrossFit – Sat, Oct 24

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Rowling! It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your…

  • CrossFit – Fri, Oct 23

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine (Easy) Then into… 2 ROUNDS 10 Scap Push-Ups 10 Alternating Samson Lunges 20 Line Hops 10 Glute Bridges 10 Light Russian Kettlebell Swings 6 Box Step-Ups Then into… 3 ROUNDS 5 Empty-Bar Muscle Clean + Strict Press 4 Kettlebell Swings (light) 4 Box…

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