Announcements Hello Everyone we are CLOSE July 4th 2023. Will return to regular hours July 5th 2023. CrossFit One World – CrossFit Dips (3 sets: max reps) Shoulder Press (E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5+*…

Announcements Hello Everyone we are CLOSE July 4th 2023. Will return to regular hours July 5th 2023. CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5+* reps at 75% of 1RM…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Rep Front Squat @ 80% – 85%) $$ Poke The Bear (AMRAP – Rounds and Reps) AMRAP in 20 minutes Cash In: 100 meter Farmers Carry (50/35 lb) Then, AMRAP of: 5 Bear Complexes (95/65 lb) 10 Bar Over Burpees 15 calorie Assault Air…

CrossFit One World – CrossFit LVL G Deathscythe (AMRAP – Rounds and Reps) Team of 2 24 Min AMRAP Partner A  1 Rope Climbs Rx+ Legless 6 Devil’s Press 20/40 Rx+ 50/35 Partner B   12 Wall Ball 20/14 Rx+ 30/20 24 Double Under  Switch Every 3 Mins

CrossFit One World – CrossFit Power Snatch (10 Min E2MOM 4 Rep Power Snatch @ 75% – 80%) $$ Cluster Buster (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 1 Cluster (95/65) 30 Double-Unders Run 100m 2 Clusters 30 Double- Unders Run 100m 3 Clusters 30 Double Unders Run 100m and so on. CLUSTER=…

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 4 Rep Back Squat @ 80% – 85%) $$ Giddy Up (Time) For Time: 40 Dumbbell Push Press (50/35 lb) 20 calorie Row 30 Dumbbell Push Press (50/35 lb) 30 calorie Row 20 Dumbbell Push Press (50/35 lb) 40 calorie Row Giddy up because this…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @ 80% – 85%) $$ Dust Your Shoulders Off (AMRAP – Rounds and Reps) AMRAP in 16 minutes: 5 Hang Power Snatches (135/95) 7 Burpees 12 Wall Balls (20/14) 100m Run

CrossFit One World – CrossFit Power Clean (10 Min E2MOM 4 Reps Power Clean @ 75% – 80%) $$ Summer Kakes (Time) For Time: 21-15-9-15-21 Front Squats (125/85 lbs) Deadlifts (125/85 lbs) Our pyramid ladder today begins with 21 and ends with 21, both movements performed for each step of the ladder. So, 21 Front…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Rep Front Squat @ 80%-85%) $$ Hello Stranger (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 11 Power Cleans (135/95 lb) 12 Lateral Burpees Over the Bar 13 Push Jerks (135/95 lb) 14 Pull-Ups

CrossFit One World – CrossFit Power Snatch (10 Min E2MOM 6 Rep Power Snatch @ 70% – 75%) $$ Real Glute AB Blaster (AMRAP – Rounds and Reps) AMRAP in 22 Minutes: 1 Rope Climb 10 Push-Ups 15 Wall Balls (20/14) 20 Sit-Ups 30 Reverse Lunges (L+R=2) RX+ (Front Rack Double Dumbbell 35/25)