CrossFit One World – CrossFit Dips (4 sets of max rep dips) Alternate between dips and hip thrusters Hip Thrusts Alternate between dips and hip thrusters 1-time exercise (Time) 7 rounds: 10 American Kettlebell Swings 53/35 10 Kettlebell Front Rack Reverse Lunges 53/35only 1 KB will be used for the WOD

CrossFit One World – CrossFit push jerk + split Jerk (every 90 secs 5 sets at 65% of 1RM 3 sets at 75% of 1RM 1 set at 85% of 1RM) 1-time exercise (AMRAP – Rounds) 3 times 4 min AMRAP 10 Toes to Bar 10 Power Snatches 95/65# 2 min rest between roundsstart at…

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 3 1-time…

CrossFit One World – CrossFit push jerk + split Jerk (every 90 secs 5 sets at 65% of 1RM 3 sets at 75% of 1RM 1 set at 85% of 1RM) 1-time exercise (Time) 10 rounds for time: 200 m Row 3 Clean & Jerks 115/85

CrossFit One World – CrossFit Hang Power Clean & Push Jerk (every 90 secs 5 sets at 65% of 1RM 3 sets at 75% of 1RM 1 set at 85% of 1RM) 1-time exercise (Time) For time: 25 Thrusters 95/65# 50 Knees-to-Elbow 75 Deadlifts 95/65# 50 Knees-to-Elbow 25 Thrusters 95/65#

Announcements Join us on Saturday October 28th 2023 at 9 am for a Breast Cancer Awareness Workout Bring Friends and Family. All are Welcome to Participate. Wear PINK to support. No Yoga Class Sunday October 29th CrossFit One World – CrossFit Front Squat (12 Min AMRAP 4 Rep Front Squat @ 75% 1 RM) LVL…

CrossFit One World – CrossFit Carol Swanson (Time) For Time (in a Team of 2) Buy In: Partner Run 600m with a Medball 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups/Bent Over Rows 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 Calorie Row 100 Kettlebell Swings (53/35 lb) Buy Out: Partner Run 600m with a…

CrossFit One World – CrossFit Hang Power Clean & Push Jerk (Every 90 secs 5 sets at 60% of 1RM 3 sets at 70% of 1RM 1 set at 80% of 1RM) 1-time exercise (Time) 5 rounds for time: 200 m Run 10 Box Jump Overs 24/20” 5 Clean & Jerks 135/95Clean and jerk weight…

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 2 1-time…

CrossFit One World – CrossFit Hang snatch + OHS (Every 90 secs 5 sets at 60% of 1RM 3 sets at 70% of 1RM 1 set at 80% of 1RM) 1-time exercise (Time) 30-20-10 reps for time: Overhead Squats 95/65# Toes-to-bar Then immediately into, 15-10-5 reps: Power Snatches 95/65# Bar facing Burpees