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Category: WOD

  • CrossFit – Mon, Feb 10

    CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 55% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Empty Barbell Blitz (Time) For Time: 70 Push Press 60…

    Read More: CrossFit – Mon, Feb 10

  • CrossFit – Sun, Feb 9

    CrossFit One World – CrossFit Clean and Jerk (Establish a heavy Clean and Jerk for today. Within 15 Mins 2 Rep) LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to Overhead 75/55 ( RX+ 135/95 ) 15 Lateral Burpees 20 Jumping Lunges

    Read More: CrossFit – Sun, Feb 9

  • CrossFit – Sat, Feb 8

    CrossFit One World – CrossFit Breaking Bad (AMRAP – Rounds and Reps) 14 minute clock AMRAP in 4 minutes: Buy-In: 200 meter Run Then AMRAP in remaining time of: 10 Thrusters (105/65 lb) 5 Lateral Bar Over Burpees 1 minute Rest AMRAP in 4 minutes: Buy-In: 200 meter Run Then AMRAP in remaining time of…

    Read More: CrossFit – Sat, Feb 8

  • CrossFit – Fri, Feb 7

    CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 3 Reps Sots/Zots Press @ Bar+5/ 40% Body Weight) Zots Press Metcon (Time) 10 Rounds For Time 12 Alt DB Snatches 9 Burpees 6 Toes to Bar Rx DB 40/25 Rx + DB 50/35

    Read More: CrossFit – Fri, Feb 7

  • CrossFit – Thu, Feb 6

    CrossFit One World – CrossFit Hang Snatch (12min E2MOM 2 Rep Hang Snatch(Not Power) 3 Rep Tempo Over Head Squat @55% 1RM Snatch) Overhead Squat Cluster Buster (AMRAP – Rounds and Reps) 15 minutes AMRAP 1 Cluster 30 Double-Unders Run 100 m 2 Clusters 30 Double- Unders Run 100 m 3 Clusters 30 Double Unders…

    Read More: CrossFit – Thu, Feb 6

  • CrossFit – Wed, Feb 5

    CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 55% 1 RM RDL) Cindy Went Rowing (AMRAP – Rounds and Reps) 20 min AMRAP Cindy Every 5:00 starting at 0:00 row 500 m/400 m Continue where you left off after every row 1 round of Cindy 5 pull ups…

    Read More: CrossFit – Wed, Feb 5

  • CrossFit – Tue, Feb 4

    CrossFit One World – CrossFit Hang Clean (12min E2MOM 2 Rep Hang Clean(Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 70% 1RM Front Squat) Front Squat “35 N’ Fabulous” (Checkmark) “Coach Lalyk’s Birthday 🎂 Wod” 4 Rds For Time 2 Squat Cleans 185/135 4 Burpee Box Jumps 24/20…

    Read More: CrossFit – Tue, Feb 4

  • CrossFit – Mon, Feb 3

    CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 4 Rep Back Rack Reverse Lunges (2-Left 2-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 70% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

    Read More: CrossFit – Mon, Feb 3

  • CrossFit – Sun, Feb 2

    CrossFit One World – CrossFit Snatch (10 Min E2MOM 3 Rep Snatch @ 75 (Not Power)) LVL 1 Healing Wind (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 12 Hang Power Snatch 95/65 (RX+115/85) 24 Bar Facing Burpee Rest 90 Sec 6 Min AMRAP 3 Toes to Bar 6 Hang Power…

    Read More: CrossFit – Sun, Feb 2

  • CrossFit – Sat, Feb 1

    CrossFit One World – CrossFit Macho Nacho (AMRAP – Rounds and Reps) 14 minutes AMRAP 2 Rope Climbs (15’) 4 Burpees Box Jump Overs 6 Alt. Dumbbell Snatches Rx Box 30/24 DB 70/50 Rx + Legless Rope Climbs Rest/ Transition 5 Min Polar Bear Complex (3 Rounds for reps) EMOM for 12 Min (3 Rounds)…

    Read More: CrossFit – Sat, Feb 1

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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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