Announcements Happy Holidays Reminder: No Yoga Class Sunday 12/24/23 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Rep Overhead Squat @ 55 % of 1 RM OHS Increase 5 Ibs. per set Record Last Set on WODIFY) LVL…

CrossFit One World – CrossFit Clean and Jerk (15 mins to achieve max weight Clean and Jerk) Death by Hang Squat Clean (AMRAP – Rounds) EMOM x ~12 Hang Squat Clean 95/65 Min 1 – 1 rep Min 2 – 2 rep Min 3 – 3 rep Continue to add 1 rep until you can…

CrossFit One World – CrossFit Deadlift (Every 2 mins 5 at 50% 3 at 70% 3 at 80% 1 at 90% 1 at 90%+) Build to todays 1RM 1-time exercise (Time) buy-in 1000m Row 2 rounds Rounds: 10 Front rack Squats 50/35 10 suitcase walking lunges 50/35 10 wall balls 20/14 buy-out 400m run

CrossFit One World – CrossFit Shoulder Press (Every 2 mins 5 at 50% 3 at 70% 3 at 80% 1 at 90% 1 at 90%+) 1-time exercise (AMRAP – Rounds and Reps) 14 min AMRAP: 2 Hang Squat Cleans 95/65 2 Box Jump Overs 24/20” 4 Hang Squat Cleans 4 Box Jump Overs 6 Hang…

CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 10 1-time…

CrossFit One World – CrossFit Bench Press (Every 2 mins 5 at 50% 3 at 70% 3 at 80% 1 at 90% 1 at 90%+) Work to a 1RM 1-time exercise (AMRAP – Reps) 10 Min EMOM – 5 Bar Facing Burpees + Max Clean & Jerks 135/95

CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM 2 Cycles of Complex @ 60% of 1 RM Clean) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (5 Rounds of 90 Sec (7.5 Mins) 2 Clean Pulls @ 80-85 of 1 RM Cleans)…

CrossFit One World – CrossFit Metcon (Calories) 18 Min AMRAP Team of Two Partner A 7 Cleans 135/95 11 Pistols 15 Box Jump Overs Switch when done Partner B Bike For Calories Score Total Calories on Bike

CrossFit One World – CrossFit Bench Press (Every 90s 2×5 at 75% 3×5 at 85%) 1-time exercise (Time) 2 rounds for time: 500 m Row 40 Sit-ups 30 Wallballs 20/14 20 Pull-ups 10 DB Floor Press 50/35 (2 dbs) *10 Burpee before each movement. WOD starts with 10 Burpees

CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 9 Chelsea…