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 5 Push Jerks 10 Ring rows with 2/sec pause build to 5RM Conditioning (Time)…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 10 PVC OH Lunges 50ft High Knees 50ft Butt Kickers Skill Work (No Measure) EMOM x 8 Min 1 – 5 Wall Walks Min 2 – 20 Weighted V-Ups Conditioning (No Measure) EMOM x 15 (5 rounds…

CrossFit One World – CrossFit Total Body + Metcon New Cycle This week we will be starting a new training cycle Our 3 main focus lifts this cycle will be: Back Squat Push Jerks Power Clean We will be work up to a 3RM on each lift this cycle Monday conditioning will be focused on…

CrossFit One World – CrossFit Sunday FunDay New Cycle This week we will be starting a new training cycle Our 3 main focus lifts this cycle will be: Back Squat Push Jerks Power Clean We will be work up to a 3RM on each lift this cycle Monday conditioning will be focused on moderate deadlifting…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 30mins 200m Run (together) 30 Wall Balls (split) 20 Pull-Ups (split) 30 KB Swings (split) 20 Burpees (sync)

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike or 20 Cal Row 10m HS Walk or :30s HS Hold 10 alternating lateral lunges Strength (5 Rounds for weight) Every 3min x 5 6 Snatch Grip RDL’s 3 Broad Jumps + Vertical Jump combo build to 6RM…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets: 10 alt side lunges 5 Inch Worms :30s Wall Sit Skill (No Measure) EMOM x 8 Min 1 – :40s HS Hold Min 2 – :40s Forearm Plank Conditioning (3 Rounds for time) 3RFT (25min Cap) “Boat…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row + 3 sets: 10 Wall Slides 10 Push-ups 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 3 Push Press 6-8 Strict Chin-Ups 3RM Push Press Conditioning (AMRAP – Rounds and Reps) “Open 14.1” 10min AMRAP 30…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 25ft High Knees 25ft Butt kickers 10 walking lunges Gymnastics Test (AMRAP – Rounds and Reps) AMRAP 60s Max Push-ups or Ring Dips Max Pull-ups or Ring Rows Max Burpee Box Jumps 24/20″ rest 2min between each…

CrossFit One World – CrossFit Total Body + Metcon Testing Week Hi Everyone! This week we will be testing in a number of different areas. Monday will be: 1RM Front Squat + “Helen” Tuesday: Gymnastics Testing + “Karen” Wednesday: Push Press 5RM + “Open 14.1” Thursday: “Boat Race” Friday: “Open 20.1″ prepare accordingly Warm-up (No…