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Category: WOD

  • CrossFit – Sun, Oct 26

    CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…

    Read More: CrossFit – Sun, Oct 26

  • CrossFit – Sat, Oct 25

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Sat, Oct 25

  • CrossFit – Fri, Oct 24

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Pec stretch x 30s/ea + 3 sets: 25 Russian KBS 25 DB lateral Raises 25 banded face pulls Strength (5 Rounds for weight) Every 3min x 5 1 Sumo Deadlift Triple Broad Jump Conditioning (5 Rounds for…

    Read More: CrossFit – Fri, Oct 24

  • CrossFit – Thu, Oct 23

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Row Adductor stretch x 30s/ea Banded hamstring stretch x 30s/ea + 3 sets: 25 Banded glute bridges 50ft bear crawl 50ft high knees Core (No Measure) AMRAP 8min for quality 30 Hollow Rocks 20 Arch Rocks Conditioning (No Measure) EMOM x 10 Min…

    Read More: CrossFit – Thu, Oct 23

  • CrossFit – Wed, Oct 22

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 Wall Slides 25 Banded face-pulls 25 DB OH Tricep Extensions Strength (5 Rounds for weight) Every 3min x 5 1 Pause Bench Press 10 DB bent over rows…

    Read More: CrossFit – Wed, Oct 22

  • CrossFit – Tue, Oct 21

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run Banded hamstring stretch x 30s/ea + 3 sets: 20 alternating reverse lunges 20 Wall Marches 10ea SL Pogo Hops Core Work (No Measure) AMRAP 8min for quality 15 Weighted sit-ups 50 Mountain Climbers use MB or Weight for SU Conditioning (No Measure)…

    Read More: CrossFit – Tue, Oct 21

  • CrossFit – Mon, Oct 20

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row Couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 PVC Jerk Grip OHS 25 banded good mornings 15 V-Ups Strength (5 Rounds for weight) Every 3min x 5 1 Front Box Squats 5 DB Squat Jumps set…

    Read More: CrossFit – Mon, Oct 20

  • CrossFit – Sun, Oct 19

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Sun, Oct 19

  • CrossFit – Sat, Oct 18

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Sat, Oct 18

  • CrossFit – Fri, Oct 17

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Fri, Oct 17

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  • Hype Hitters – Tue, May 19

    Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters Metcon (4 Rounds for weight) Metcon (Time)

  • CrossFit – Tue, May 19

    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) Every 2min x 6 3 Squat Snatches build to 3RM…

  • CrossFit – Mon, May 18

    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 Push Press x 3 reps SA DB Row x 10ea Conditioning…

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