CrossFit One World – CrossFit Clean (Establish a Heavy 1 Rm Clean (Squat) Set 1 75% -3 Reps Set 2 80% – 3 Reps Set 3 85% – 3 Reps Set 4 87.5% -2 Reps Set 5 90% – 1 reps Set 6 92%-95% – 1 Reps Set 7 97.5%-100% – 1 Reps) LVL 1…

Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters 1000M SkiErg (Distance) BBJ (AMRAP – Reps) ROW (Distance) FARMERS / SLED (AMRAP – Rounds) SAND BAG…

CrossFit One World – CrossFit 250726 P Mod (AMRAP – Rounds and Reps) For time: 10 synchro toes-to-bar buy in to every round. #1: 100 wallballs → 100 sit ups → 100 alt pistols + mandatory 3 minute rest #2: 100 thrusters (65/95) → 100 burpees → 100 front rack lunges (65/95) + mandatory 3…

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Row Couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 15 Jerk Grip OHS 20 Glute bridges 3 Broad Jumps Front Box Squats (5 Rounds for weight) Every 3min x 5 set 4 Front Box Squats 3ea SL Box Jumps…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Z-Press 25 Band pull aparts 50ft bear crawl or HS Walk Barbell Strict Press (5 Rounds for weight) Every 3min x 5 6 Barbell Strict Press 16 DB…

CrossFit One World – Hype Hitters Kids Warm Up (Checkmark) Tabata 20sec Work 10sec Rest 4rds Shuttle Runs (sets of 25ft) Shoulder Taps Reverse Lunges V-Ups Strength Accessories (4 Rounds for weight) 4sets Min.1 :30sec Handstand Hold Min.2 5-10 Pike HPU Min.3 7 Bent Over Row “Core on Fire” 🔥 (6 Rounds for time ↓…

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 15 goblet squats 20 banded good mornings 3 squat jumps Hang Power Snatches (5 Rounds for weight) Every 2min x 5 4 Hang Power Snatches build to 4RM Conditioning EMOM (No…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 1 x 25yd high knees 1 x 25yd Sideways Shuffle 1 x 25yd Backwards Skip 1 x 25yd stepping Quad stretch 1 x 25yd stepping hamstring stretch 3 x 25yd Sprints, walk back Gymnastics (No Measure) EMOM x 8 (4ea) Min 1 – 25…

CrossFit One World – Hype Hitters Metcon (Time ↓ Shorter is Better)