CrossFit - Mon, Dec 15 - CrossFit One World

CrossFit – Mon, Dec 15

+ December Events & Activities +

1st: Christmas Decorating @ 5:45PM – 7:00PM

8th: No Gymnastics

24th: Christmas Eve Open Gym @ 11:00AM – 1:00PM

25th: Merry Christmas: Closed

31st: New Years Eve Open Gym @ 11:00AM – 1:00PM

– Jan 1st, 2026: New Year One Class @ 11:00AM

– Feb: Havana Nights TBA

500m Row

Couch stretch x 30s/ea

Hamstring stretch x 30s/ea

+

3 sets:

25 Banded good mornings

25 Goblet squats

3 Box Jumps

Every 3min 5

4 Pause Back Squats

5ea SL Box Jump

2s pause in the bottom, build to 4RM

EMOM X 14 (7 rounds each)

Min 1 – 15/12 Cal Row

Min 2 – 10 Lateral Burpee Box Jump Overs 24/20″

3 sets:

20 V-Ups

:35s Forearm plank

rest as needed

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…