CrossFit One World – CrossFit 210523 P Mod (Time) 21-18-15-12-9-6-3 reps for time of: Ground-to-overhead (115/85) Overhead squats (115/85) Handstand push ups Start and every 4 minutes, 200m run together. You go, I go for reps

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 25 Russian KBS 25 DB Z-Press 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 3 Hang Squat Cleans 5 Box Jumps Build to 3RM Conditioning…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Knees 10 alternating side lunges 50ft side shuffles Core Work (No Measure) EMOM x 8 (4rds each) Min 1 – 15 Arch Ups Min 2 – 15 Hollow Rocks Conditioning (4 Rounds for time) Every 5min x 4 30/20…

CrossFit One World – CrossFit Dynamic Total Body + Moderate Metcon Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 band pull aparts 25 DB Floor Press 5ea MB Rotation Throws – against wall Strength (5 Rounds for weight) Every 3min x 5 3 Close-grip bench…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Butt Kickers 10 inch worms 50ft High Knees Skill Work (No Measure) EMOM x 8 Min 1 – 4 Wall Walks Min 2 – :20s Chin-Up Hold Conditioning (AMRAP – Rounds and Reps) A: 10min Row for max meters…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row couch stretch 1min/ea + 3 sets: 25 goblet squats 20 alternating reverse lunges – bw 20 V-ups Strength (5 Rounds for weight) Every 3min x 5 sets 3 Front Squats 5ea SL Box Jump build to 3RM Conditioning (No Measure) EMOM…

Announcements **Labor Day Schedule Update** + No Yoga this Sunday (Aug 31st, 2025) Just a heads-up that we’ll be **closed for regular classes this Labor Day** However, we’ve got you covered. We will have Open Gym from 8 AM to 12 PM! 💪 Swing by, get your workout in, and enjoy the holiday! See you…

CrossFit One World – CrossFit 210524 P Mod (Time) For time: 400 run 50 dumbbell snatches 5 rope climbs 400 run 40 dumbbell snatches 4 rope climbs 400 run 30 dumbbell snatches 3 rope climbs 400 run 20 dumbbell snatches 2 rope climbs 400 run 10 dumbbell snatches 1 rope climb ♀ 45-lb. DB, 15-ft.…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 25 Russian KBS 25 DB Z-Press 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 5 Hang Squat Cleans 5 Box Jumps Build to 5RM Conditioning…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Knees 10 alternating side lunges 50ft side shuffles Core Work (No Measure) EMOM x 8 (4rds each) Min 1 – :40s KB Front Rack Hold 53/35lbs Min 2 – :30s Hollow Hold Conditioning (4 Rounds for time) Every 5min…