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  • CrossFit – Sun, Jul 6

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift Build up to 70% 1 RM Dead) Run Diane Version 2 (Time) 12min Time Cap 21 Deadlifts 21 Handstand Push Ups 200m Run 15 Deadlifts 15 Handstand Push Ups 200M Run 9 Deadlifts 9 Handstand Push ups 200M Run Rx 225/155

    Read More: CrossFit – Sun, Jul 6

  • CrossFit – Sat, Jul 5

    CrossFit One World – CrossFit Overhead Squat 10 Min EMOM 5 Overhead Squat Light To Moderate Weight Build up to 65% Squat Snatch Partner WOD Conditioning (No Measure) AMRAP 20mins 200m Run (together) 20 DB Snatches (split, alternating arms) 30 Box Step-Overs (split) 20 Toes-to-Bar or Hanging Knee Raises (split) 20 Syncro Air Squats

    Read More: CrossFit – Sat, Jul 5

  • CrossFit – Fri, Jul 4

    CrossFit One World – CrossFit Total Body + Metcon Announcement Class WOD will be 1776 4th of July WOD Open Gym will be our regular Program 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14…

    Read More: CrossFit – Fri, Jul 4

  • CrossFit – Thu, Jul 3

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets 20 Lunge jumps 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – :35s Wall Facing HS Hold Min 2 – :35s Forearm Plank Conditioning (AMRAP – Rounds and Reps) 10 minute AMRAP…

    Read More: CrossFit – Thu, Jul 3

  • CrossFit – Wed, Jul 2

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 3 sets: 50ft Bear Crawl 2 Wall Walks 10 Banded pass throughs Strength (5 Rounds for time) Every 3min x 5 3 Push Jerks 10 Ring rows with 2/sec pause build to 3RM Conditioning (No Measure) EMOM x 15 (5 rounds each) Min…

    Read More: CrossFit – Wed, Jul 2

  • CrossFit – Tue, Jul 1

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 10 alternating groiners 50ft High Knees 50ft Butt kickers Skill Work (No Measure) EMOM x 8 Min 1 – 50 Double Unders Min 2 – 20 Tuck-Ups Conditioning (No Measure) Every 4min x 5 400m Run 20…

    Read More: CrossFit – Tue, Jul 1

  • CrossFit – Mon, Jun 30

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 3 sets: 20 Cal Row 5ea KB Single arm OHS 10 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 3 Back Squats 3ea SL Box Jumps build to 3RM Conditioning (4 Rounds for time) 4RFT (12min Cap) 20 Cal Row…

    Read More: CrossFit – Mon, Jun 30

  • CrossFit – Sun, Jun 29

    CrossFit One World – CrossFit Sunday FunDay LVL – Snatch Complex (12 Min E2MOM 6×2 Build Up to 75% 1 RM Hang Power Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL MI-JO (Time) 7 Rounds For Time 200 Meter Run 7 Goblet…

    Read More: CrossFit – Sun, Jun 29

  • CrossFit – Sat, Jun 28

    CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 20mins 250m Row each (one at a time; partner rests) 20 DB Thrusters (split) 20 Chest-to-Bar or Pull-Ups (split) 40 Double Unders or 60 Singles each 10 Syncro Burpees Over DB

    Read More: CrossFit – Sat, Jun 28

  • CrossFit – Fri, Jun 27

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 2min Jump Rope Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets 10 Barbell front squats 10 Sumo good mornings 3 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 5 Hang Power Cleans 5 Tuck Jumps build to…

    Read More: CrossFit – Fri, Jun 27

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  • CrossFit – Sat, Aug 15

    CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…

  • CrossFit – Fri, Aug 14

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…

  • 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…

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