Month: January 2024
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12 Days of Christmas
Read More: 12 Days of ChristmasCrossFit One World – CrossFit 12 Days of Crossfit (Time) 1 Snatch (95/65) 2 Thrusters (95/65) 3 Front Squats (95/65) 4 Jerks (95/65) 5 Hang Power Clean (95/65) 6 Dead Lifts (95/65) 7 Sumo Dead Lift High Pull (95/65) 8 Push Ups 9 KB Swing (53/35) 10 Box Jumps (24″/20″) 11 Toes to Bar 12…
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Merry Christmas & Happy New Year!
Read More: Merry Christmas & Happy New Year!Wishing everyone a joyous, festive and safe Christmas and New Year 2022!
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SLEIGH RIDE
Read More: SLEIGH RIDECrossFit One World – CrossFit Row your Boat ANNIE (Time) 50-40-30-20-10 Double Unders Abmat Sit Ups Cal Row
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Mary Making Merry
Read More: Mary Making MerryCrossFit One World – CrossFit ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats
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Mistletoe Mania
Read More: Mistletoe ManiaCrossFit One World – CrossFit CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#
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Must BE Sunday
Read More: Must BE SundayCrossFit One World – CrossFit Strength 12 Min E2MOM 5 Bench Press @75 % – 80% 1 RM Bench Press Metcon A: KettleBaller (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American Kettle Bell Swing 15 Goblet Squat Cool Down 5 Min Rest B: Metcon (Time) 21-15-9…
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HOLIDAZE
Read More: HOLIDAZECrossFit One World – CrossFit Metcon (No Measure) 2 Rounds for Time: 100 calorie Row (switch every 25) 50 Handstand Push-Ups (total) Scaled Option 50 hand-release push-ups Time Cap: 25 minutes **REST 3 MINUTES** Establish your 1 Rep Max Snatch in 10 minutes Score: Team Total Weight
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Nightmare Before Christmas Week
Read More: Nightmare Before Christmas WeekCrossFit One World – CrossFit Deadlift (Establish a new 1 Rep Max Deadlift in 20 mins) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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MACHO SNOWMAN
Read More: MACHO SNOWMANCrossFit One World – CrossFit Coaches Choice (No Measure) Coaches ChoiceCoach Lyn – Bulgarian Split Squats Metcon (AMRAP – Rounds) EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb) Each minute on the minute (EMOM), starting at the top of the minute, complete one…
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Baby Got Back Squat
Read More: Baby Got Back SquatCrossFit One World – CrossFit Back Squat (Establish a new 1 Rep Max Back Squat in 20 mins) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
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CrossFit – Fri, Oct 30
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
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Hype Hitters – Thu, Oct 29
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…
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CrossFit – Thu, Oct 29
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :45 Easy Row 8 Alternating Samson Lunges 8 Air Squats 8 Scap Push-Ups 6 Hand Release Push-Ups Then into… 2 ROUNDS (With an Empty Bar) :30 Row (build in pace) 5 Front Squats 5 Strict Press 5 Push Press Workout WORKOUT (6 Rounds…