CrossFit One World
Try for Free
Start Now

CrossFit – Thu, Oct 30

Announcements

+ October Events & Activities +

– No Yoga for the month of October

11th: All Saturday classes will be held at their regular times.

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

Gymnastics + Conditioning

Warm-up (No Measure)

400m Run

adductor stretch x 30s/ea

+

3 sets:

20 alternating glute bridge marches

50ft High knees

:30s Shoulder taps

Core (No Measure)

EMOM x 10

Min 1 – :30s Forearm plank

Min 2 – 50 MB Russian Twist

Conditioning (Time)

For Quality

50-40-30-20-10

Cal Row

20 lunge jumps between sets

20min cap

Accessories (No Measure)

3 sets:

20 Alt DB Hammer Curls

50 Band OH Tricep Extensions

Search

Popular Posts

  • CrossFit – Thu, Aug 13

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…

  • CrossFit – Wed, Aug 12

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…

  • CrossFit – Tue, Aug 11

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…

Categories

Archives

Tags