CrossFit One World – CrossFit Weighted Pull-ups (EMOM 5 x 5 ) Metcon (Time) 4 rounds for time: 20 Pull-ups 10 Devils Press 35/25# Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 2 Pull-ups 2 Toes to Bar 4 Pull-ups 4 Toes to Bar 6 Pull-ups 6 Toes to Bar ++ …Increase by 2…

CrossFit One World – CrossFit 3 Position Clean (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Clean from above knee Clean from below knee Clean from ground Metcon (Time) Three rounds: 200 Meter Run 20 Wall Balls 20/14 to 10/9′ target 15 Toes to…

CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Metcon (Time) 21-15-9 reps for time: Power Snatch* Handstand Push-ups * Round of 21:…

CrossFit One World – CrossFit Back Squat (E2MOM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Metcon (3 Rounds for time) 3 rounds for time: 25 Cal Row 25 Med Ball Squat Cleans…

Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit Push Press (10 Min E2MOM 5 Push Press @ 65%-70%) Bent Over Row (6 Min EMOM 5 Rep Bent Over Row @ 25%-30% 1 RM HPC) LVL Fight Club (AMRAP –…

Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit Metcon (4 Rounds for reps) Interval WOD Team of 2 4 Min AMRAP 20 Hang Power Snatch 75/55 Max Rep Toe to Bar Rest 2 Mins 4 Min AMRAP 20 Wall…

Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit hang clean + clean (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps…

CrossFit One World – CrossFit hang snatch + snatch (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 100 m Run 2 Chest to bar Pull-ups 3 Snatch 135/95

CrossFit One World – CrossFit push jerk + split Jerk (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Metcon (Time) 5 rounds 50 double unders 20 alt db snatch 50/35 (1)

CrossFit One World – CrossFit Deadlift (E2MOM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Metcon (Time) For time: 800m Run Then 10-9-8-7-6-5-4-3-2-1 Box Jump Overs 24/20 Deadlifts 225/155