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Month: March 2026

  • CrossFit – Thu, Oct 9

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Row Adductor stretch x 30s/ea Banded hamstring stretch x 30s/ea + 3 sets: 25 Banded glute bridges 50ft bear crawl 50ft high knees Core (No Measure) EMOM x 8 Min 1 – 100ft KB Front Rack Carry Min 2 – :30s L-Hang Conditioning…

    Read More: CrossFit – Thu, Oct 9

  • CrossFit – Wed, Oct 8

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 Wall Slides 25 Banded face-pulls 25 DB OH Tricep Extensions Strength (5 Rounds for weight) Every 3min x 5 5 Pause Bench Press 15 DB bent over rows…

    Read More: CrossFit – Wed, Oct 8

  • CrossFit – Tue, Oct 7

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run Banded hamstring stretch x 30s/ea + 3 sets: 20 alternating reverse lunges 20 Wall Marches 10ea SL Pogo Hops Core Work (No Measure) EMOM x 8 Min 1 – 20 V-Ups Min 2 – :30 Arch Hold Conditioning (No Measure) Every 2min…

    Read More: CrossFit – Tue, Oct 7

  • CrossFit – Mon, Oct 6

    CrossFit One World – CrossFit New Training Cycle Today we will be starting a new training cycle. The goal of this cycle is about intensity. Our three primary lifts this cycle will be: Front Squat Pause Bench Press Sumo Deadlift Over the course of the three weeks in this cycle we will be building up…

    Read More: CrossFit – Mon, Oct 6

  • CrossFit – Sun, Oct 5

    CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

    Read More: CrossFit – Sun, Oct 5

  • CrossFit – Sat, Oct 4

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party (Potluck) @ 7pm CrossFit One World – CrossFit 10042025 P Mod…

    Read More: CrossFit – Sat, Oct 4

  • CrossFit – Fri, Oct 3

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea – 3 sets: 25 Russian KBS 20 Alternating glute bridge marches 25 DB lateral raises Strength (5 Rounds for weight) Every 3min x 5 4 Romanian Deadlifts 5 seated broad jumps Conditioning (5…

    Read More: CrossFit – Fri, Oct 3

  • CrossFit – Thu, Oct 2

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded hip stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side Shuffle 50ft butt kickers 50ft Carioca Gymnastics (No Measure) EMOM x 8 Min 1 – 100ft KB Front Rack Carry 53/35 Min 2 – 15 TTB Conditioning (No Measure)…

    Read More: CrossFit – Thu, Oct 2

  • CrossFit – Wed, Oct 1

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 banded pull throughs 25 band tricep push-downs 5 Heavy MB Slams Strength (5 Rounds for weight) Every 3min x 5 4 Push Press 6 Strict Chin-Ups Conditioning (5…

    Read More: CrossFit – Wed, Oct 1

  • CrossFit – Tue, Sep 30

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded Hamstring stretch x 30s/ea – 3 sets: 20 alternating glute bridge marches 20 Wall Marches 25 Pogo hops () () Gymnastics (No Measure) EMOM x 8 Min 1 – 2 Rope Climbs Min 2 – 3 wall walks or 100ft HSW…

    Read More: CrossFit – Tue, Sep 30

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  • CrossFit – Sun, Nov 8

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…

  • CrossFit – Sat, Nov 7

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…

  • CrossFit – Fri, Nov 6

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…

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