Month: August 2025
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April 11, 2022
Read More: April 11, 2022CrossFit One World – CrossFit Strength Back Squat (E2MOM x 5 at 70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP: – 40 DU’s – 20 Wall Balls (20/14) – 10 Box Jumps (24/20)
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Savage Sunday
Read More: Savage SundayCrossFit One World – CrossFit Bench Press 5XE2MOM Start @ 60%-Go up each round Metcon (Time) 4 Rounds for Time: 9 Power Cleans (135/95 lb) 30 Air Squats 60 Double-Unders 1 Rope Climb 20 calorie Row/15 Cal Bike
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HUSTLE WITH GRACE
Read More: HUSTLE WITH GRACECrossFit One World – CrossFit () HUSTLE WITH GRACE (Time) For Time (with a Partner) Buy In: 800 meter Medicine Ball Run (20/14 lb, together) Then, 10 Rounds of: 6 Overhead Squats (135/95) 8 Pull-Ups 10 Wall Balls 22 Double-Unders Buy Out: 30 Clean & Jerks Partner A and Partner B run together with only…
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Power Friday
Read More: Power FridayCrossFit One World – Bootcamp Cindy: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 jumping pull ups (or floor thrusters) 10 push ups 15 Air squatsFloor thrusters: in a plank position hop bringing both knees to chest and kick legs back out ()
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April 8, 2022
Read More: April 8, 2022CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “EHARMONY” For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Front Rack Lunges 30 Power Snatches RX: 95/65 Every minute on the minute starting at 0:00 : 5 Burpees
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April 7, 2022
Read More: April 7, 2022CrossFit One World – CrossFit Metcon Metcon (Time) “ROWING INTERVALS” 5 x 300m *Rest 1 min between each set*Record slowest time. Strength Push Press (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “BURPEE BONANZA” For time: 20 Burpees – Goblet Squats (x1) 18 Burpees – Alt. Snatches (x1) 16 Burpees – Reverse Lunges (x2) 14 Burpees…
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Total Body HIIT with Coach Rosie
Read More: Total Body HIIT with Coach RosieHit a training plateau? Want to rev up your strength and endurance? Looking for a high octane, heart pounding, sweat pouring 45 minute workout that fits in your busy schedule? Then CrossFit One World’s Total Body HiiT (High Intensity Interval Training) class may just be the full body program you are looking for! Whether you…
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April 6, 2022
Read More: April 6, 2022CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) “THE CHIEF” 5 Rounds: 3 Minute AMRAP of: – 3 Power Cleans – 6 Push-Ups – 9 Air Squats – 1 minute rest RX: 135/95 RX+: 155/115
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April 5, 2022
Read More: April 5, 2022CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups (Aim for 2-5 reps a minute) EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Snatch Complex (E2MOM x 6 at 60-65%) – Snatch…
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CrossFit – Sun, Jul 26
CrossFit One World – CrossFit LVL – Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)15 Min E3MOM 2 Cycle of Clean Complex @ 60% of Hang Power Clean. Increase 5-10 every set LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following…
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Hype Hitters – Sat, Jul 25
CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds) GAME#3 (Calories)
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CrossFit – Sat, Jul 25
CrossFit One World – CrossFit 07252026 P Mod (AMRAP – Rounds & Reps) 3 AMRAPs for total reps: As many reps as possible in 2 minutes of: Max-reps deadlifts (155/225) As many rounds and reps as possible in 19 minutes of: 4 strict pull-ups 12 box jumps (24/30) 18 handstand push-ups 24-calorie bike As many…