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Category: WOD

  • CrossFit – Fri, Feb 28

    Announcements Friday Night Lights: Friday, Feb 28th @ 6pm Bootcamp and CrossFit combined for one class. Everyone is encouraged to join or support. Power Lifting Comp: Saturday, March 1st @ 9am Come and root for some of your fellow One World Members will be competing. $20 spectator fee NO CLASS ON SATURDAY, MARCH 1ST No…

    Read More: CrossFit – Fri, Feb 28

  • CrossFit – Thu, Feb 27

    Announcements Friday Night Lights: Friday, Feb 28th @ 6pm Bootcamp and CrossFit combined for one class. Everyone is encouraged to join or support. Power Lifting Comp: Saturday, March 1st @ 9am Come and root for some of your fellow One World Members will be competing. $20 spectator fee NO CLASS ON SATURDAY, MARCH 1ST No…

    Read More: CrossFit – Thu, Feb 27

  • CrossFit – Wed, Feb 26

    Announcements Friday Night Lights: Friday, Feb 28th @ 6pm Bootcamp and CrossFit combined for one class. Everyone is encouraged to join or support. Power Lifting Comp: Saturday, March 1st @ 9am Come and root for some of your fellow One World Members will be competing. $20 spectator fee NO CLASS ON SATURDAY, MARCH 1ST No…

    Read More: CrossFit – Wed, Feb 26

  • CrossFit – Tue, Feb 25

    Announcements Friday Night Lights: Friday, Feb 28th @ 6pm Bootcamp and CrossFit combined for one class. Everyone is encouraged to join or support. Power Lifting Comp: Saturday, March 1st @ 9am Come and root for some of your fellow One World Members will be competing. $20 spectator fee NO CLASS ON SATURDAY, MARCH 1ST No…

    Read More: CrossFit – Tue, Feb 25

  • CrossFit – Mon, Feb 24

    Announcements Friday Night Lights: Friday, Feb 28th @ 6pm Bootcamp and CrossFit combined for one class. Everyone is encouraged to join or support. Power Lifting Comp: Saturday, March 1st @ 9am Come and root for some of your fellow One World Members will be competing. $20 spectator fee NO CLASS ON SATURDAY, MARCH 1ST No…

    Read More: CrossFit – Mon, Feb 24

  • CrossFit – Sun, Feb 23

    CrossFit One World – CrossFit Back Squat (Establish a Heavy Back Squat Within 18 Mins 2 Rep) LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row

    Read More: CrossFit – Sun, Feb 23

  • CrossFit – Sat, Feb 22

    CrossFit One World – CrossFit Metcon (Time) 180131 Mod With a partner for time: 100 overhead walking lunges 100 knees-to-elbows 100 sit-ups 100-cal. row 100 sit-ups 100 knees-to-elbows 100 overhead walking lunges One partner works, while the other rests Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate

    Read More: CrossFit – Sat, Feb 22

  • CrossFit – Fri, Feb 21

    CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 2 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Downward Spiral (Time) 4 Rounds for Time: 15 Sumo Dead-lift…

    Read More: CrossFit – Fri, Feb 21

  • CrossFit – Thu, Feb 20

    CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 4 Rep Back Rack Reverse Lunges (2-Left 2-Right) 2 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 73% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

    Read More: CrossFit – Thu, Feb 20

  • CrossFit – Wed, Feb 19

    CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 2 Reps Sots/Zots Press @ Bar+10/ 45% Body Weight) Zots Press Metcon (7 Rounds for reps) 14 Min E2MOM (7 Rounds) 10 Shoulder To Overhead 20 Double Unders Max Rep Russian KB Swings Rx Bar 95/65 KB 53/35 Rx+ Bar 135/95 KB…

    Read More: CrossFit – Wed, Feb 19

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  • 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

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    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…

  • CrossFit – Wed, May 20

    CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s HS or 25ft HSW…

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