Category: WOD
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April 7, 2022
Read More: April 7, 2022CrossFit One World – CrossFit Metcon Metcon (Time) “ROWING INTERVALS” 5 x 300m *Rest 1 min between each set*Record slowest time. Strength Push Press (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “BURPEE BONANZA” For time: 20 Burpees – Goblet Squats (x1) 18 Burpees – Alt. Snatches (x1) 16 Burpees – Reverse Lunges (x2) 14 Burpees…
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Total Body HIIT with Coach Rosie
Read More: Total Body HIIT with Coach RosieHit a training plateau? Want to rev up your strength and endurance? Looking for a high octane, heart pounding, sweat pouring 45 minute workout that fits in your busy schedule? Then CrossFit One World’s Total Body HiiT (High Intensity Interval Training) class may just be the full body program you are looking for! Whether you…
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April 6, 2022
Read More: April 6, 2022CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) “THE CHIEF” 5 Rounds: 3 Minute AMRAP of: – 3 Power Cleans – 6 Push-Ups – 9 Air Squats – 1 minute rest RX: 135/95 RX+: 155/115
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April 5, 2022
Read More: April 5, 2022CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups (Aim for 2-5 reps a minute) EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Snatch Complex (E2MOM x 6 at 60-65%) – Snatch…
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Masters 60+
Read More: Masters 60+“You can’t outrun aging, but the better shape you’re in the longer it takes for your age to catch up with you.” Masters class with Coach Brad. Monday, Wednesdays & Fridays from 0830am-0930am This class is designed specifically for 60 years old and over only. Contact Us for more information.
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April 4, 2022
Read More: April 4, 2022CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 65-70%) Metcon (AMRAP – Rounds and Reps) AMRAP IN 15 MINUTES: 200M RUN 10 WALLBALLS RX-(14/20) RX+(20/30)
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Sled Push Sunday
Read More: Sled Push SundayCrossFit One World – CrossFit Metcon (No Measure) Circuit Training EMOM for 24 Minutes: 1-50m Sled Push 2-20 American Kettlebell Swings (35/53) 3-15 Knees to Elbows 4-200m Run 5-Rest (Teams of 4)
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04/02/22
Read More: 04/02/22CrossFit One World – CrossFit Metcon Metcon (Time) AMRAP (with a Partner) in 32 minutes 4 Rope Climbs 200 meter wallball Run (20/14 lb) 12 Thrusters (95/65 lb) 200 meter wallball Run 100 Double-Unders 200 meter Medicine Ball Run (20/14 lb)
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APRIL FOOL’S DAY
Read More: APRIL FOOL’S DAYCrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 60-65%) Metcon (Time) “YOGI BEAR & BO0BOO” 10-9-8-7-6-5-4-3-2-1 BEAR COMPLEX 1-2-3-4-5-6-7-8-9-10 BAR FACING BURPEES RX(135/95)
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March 31, 2022
Read More: March 31, 2022CrossFit One World – CrossFit Strength Overhead Squat (1 RM) 20 minutes to establish a 1 RM OHS Metcon (Time) “THE THRUSTER FROM DOWN UNDER” 3 Rounds: 75 Double Unders 10 Squat Snatches (95/65) (Rest 2 Minutes) Then… 3 Rounds: 20 Thrusters (95/65) 20/16 Cal Row Your score is the time you finished the whole…
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CrossFit – Fri, Jun 12
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…
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Hype Hitters – Thu, Jun 11
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters
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CrossFit – Thu, Jun 11
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Row Couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 15 Jerk Grip OHS 20 Glute bridges 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 set 3 Front Box Squats 3ea SL Box Jumps build to…