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Category: WOD

  • CrossFit – Mon, Jun 5

    CrossFit One World – CrossFit Clean (10 Min E2MOM 3 Rep Clean @70% – 75%) Push Jerk (4 Rounds of 90 Sec ( 6 Min) 2 Reps Push Jerk + Split 1 Jerk @ 70% – 75%) Split Jerk $$ Red Light Special (AMRAP – Rounds and Reps) AMRAP in 16 minutes: 6 Handstand Push-Ups…

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  • CrossFit – Sun, Jun 4

    CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squats @ 70% – 75%) $$ Cut You Off (AMRAP – Reps) 5 Rounds for Reps: 1:00 Devils Press (35/25) 1:00 KB Russian Swings (53/35) 1:00 DB Push Press (35/25) 1:00 Burpees 1:00 Double Unders 1:00 Rest Score is total reps, fight-gone-bad-style.

    Read More: CrossFit – Sun, Jun 4

  • CrossFit – Sat, Jun 3

    CrossFit One World – CrossFit LVL G Bolt Gundam (AMRAP – Rounds) Teams of 2 24 Min AMRAP Switch Every 3mins Partner A 6 Handstand Push up (12 Hand Release Push-ups) 12 Burpee Box Jumps 24/20 Partner B 12 Cal Assault Bike 24 Thrusters 45/35 Note:This is an AMRAP do as much work as possible.…

    Read More: CrossFit – Sat, Jun 3

  • CrossFit – Fri, Jun 2

    CrossFit One World – CrossFit Snatch (10 Min E2MOM 4-5 Rep Snatch @ 60% – 65%) LVL – Snatch High Pull (4 Round of 90 Sec (6 Mins) 2 Rep @ 75% – 80%) $$ Capture The Flag (Time) For Time: 800 Meter Run 50 Deadlifts (185/135 lbs) 25 Bar Facing Burpees 800m Run Time…

    Read More: CrossFit – Fri, Jun 2

  • CrossFit – Thu, Jun 1

    CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 70%- 75%) Front Rack Lunge (5 Round of 90 Sec (7.5 Mins) 6 Rep Total 65%-70% Front Squat) NBW – Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters (53/35) 2-4-6-8-10-12-14-16-18-20 – Front Rack Reverse Lunges w/KB

    Read More: CrossFit – Thu, Jun 1

  • CrossFit – Wed, May 31

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 6 Rep Deadlift @ 70% – 75%) Romanian Deadlift (RDL) (5 Rounds of 90 Sec (7.5 Mins) 4 Rep Romanian Deadlift @ 55% – 60% ) DEVIL’S ADVOCATE (Time) 6 Rounds for Time: 6 Devil’s Presses (2×50/35) 6 Burpees Over Dumbbells 6 Dumbbell Thrusters (2×50/35)

    Read More: CrossFit – Wed, May 31

  • CrossFit – Tue, May 30

    CrossFit One World – CrossFit Clean (10 Min E2MOM 4-5 Rep Cleans @ 60% – 65%) Clean High Pull (5 Rounds of 90 Sec ( 7.5 Mins) 2 Clean High Pull @ 70% – 80%) $$ Fancy (Time) 4 Rounds for Time: 50 ft Dumbbell Front Rack Lunges (2×50/35 lb) 20 Barbell Good Mornings (45…

    Read More: CrossFit – Tue, May 30

  • CrossFit – Mon, May 29

    Announcements CROSSFIT AND BOOTCAMP FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE. Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.   Time: HEAT 1 starts @7:30 am- scaled HEAT 2 starts @ 8:45 am – scaled & RX HEAT 3 starts @ 10:15 am – scaled…

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  • CrossFit – Sun, May 28

    Announcements CROSSFIT AND BOOTCAMP FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE. Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.   Time: HEAT 1 starts @7:30 am- scaled HEAT 2 starts @ 8:45 am – scaled & RX HEAT 3 starts @ 10:15 am – scaled…

    Read More: CrossFit – Sun, May 28

  • CrossFit – Sat, May 27

    Announcements CROSSFIT AND BOOTCAMP FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE. Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.   Time: HEAT 1 starts @7:30 am- scaled HEAT 2 starts @ 8:45 am – scaled & RX HEAT 3 starts @ 10:15 am – scaled…

    Read More: CrossFit – Sat, May 27

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  • CrossFit – Fri, May 22

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 3 reps Seated box jump x 5 reps build to 3RM Conditioning (5 Rounds for time) 5RFT (15min Cap) 75 Double Unders…

  • Hype Hitters – Thu, May 21

    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

  • CrossFit – Thu, May 21

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 3 Clean and Jerks build to 3RM Conditioning (AMRAP – Rounds and Reps) AMRAP 8mins 200m Run 9 Power Snatches 95/65lbs 15 Wall Balls 20/24lbs…

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