CrossFit One World – CrossFit Strength Two Set Of Strength Portion Clean 10 Min E2MOM Clean Pull 8 Min E2MOM Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 DB RDL 10 Slam Ball 10 Box Jump Rx DB 50/35 Box 24/20

CrossFit One World – CrossFit Metcon Level G Tallgeese (Time) 4 Rounds For Time Teams of 2 20 Burpee (Accumulated) 40 American Kettle Bell Swings(Accumulated) 20Synchronize V Up 40 Reps of X X Represent 1st Round Hang Power Snatch 2nd Round Power Snatch 3rd Round Hang Snatch(Not Power) 4th Round Snatch(Not Power) Rx 115/85 Rx+…

CrossFit One World – CrossFit Strength Push Press (On a 15 min clock, find a 1 RM push press) Metcon NBW – Curtis P Got Them Hips (AMRAP – Rounds and Reps) 15 Min AMRAP: – 5 Curtis P’s (105/75) – 15 Wall Balls (20/14) – 25 KBS1 Curtis P: – Power Clean – Front…

CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65%) Metcon NBW – Thruster from Down Under (Time) For Time: 3 Rounds of: 50 Double Unders 10 Squat Snatches (95/65) Rest 2 Minutes 3 Rounds of: 15 Thrusters (95/65) 20/16 Cal Row Your score is the time you finished the whole workout including…

CrossFit One World – CrossFit Announcement Hey One World Fam, Due to severe weather in the Bay area, the gym will close early today, 1/4/23. We will not have any afternoon or evening classes for the safety of all our members . We will be ready to open as soon as this severe storm front…

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 60-65%) Metcon The Chief Is Dead (5 Rounds for reps) 5 AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Resume where you left…

CrossFit One World – CrossFit Strength Overhead Squat (On a 15 min clock, find a 1 RM OHS) Metcon NBW – The OG JH Special (Time) For Time: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches (50/35) – Goblet Squats – Russian Twists

CrossFit One World – CrossFit Announcement GYM CLOSE

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 21 Min AMRAP Partner A 10 Thrusters 95/65 10 Lateral Hop (Indicator of Switching) Partner B 5 Pull Ups 10 Box Jumps 24/20 20 Double Unders (Rounds Accumulated here is record on WODIFY)

CrossFit One World – CrossFit Strength Clean and Jerk (20 min to find a 1 rm clean and jerk) Coaches: Please give a few minutes to warm up with weight before starting the clock. Metcon NBW – That’s What You Get When You Play DT Backwards (Time) 15 Min AMRAP: “DT Backwards” – 6 S2OH…