CrossFit - Thu, Nov 27 - CrossFit One World

CrossFit – Thu, Nov 27

+ November Events & Activities +

2nd: Daylight Savings Time @ 1am

2nd: Yoga Classes Will Resume @ 9am

11th: Thank you Veterans! Regular Class Hours

12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class

18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes

27th: Thanksgiving. One Class @ 9am

28th: Black Friday. Free Bring a Friend or Family.

5 Rounds of

5 Pull ups

10 Push Ups

15 Air Squat

Then.…

4 Rounds of

8 Handstand Push-ups or Pike HSPU

15 American Kettle Bell Swing 35/53

Then…

3 Rounds of

15 Box Jumps 20/24

15 Knee to Elbow or V- Ups

Then …

2 Rounds of

20 Wall Ball 14/20

20 Ab-mat Sit Ups

Then…

1 Round of

50 Burpees

30 Min Time CAP

CrossFit – Thu, May 14

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…