CrossFit One World – CrossFit Sunday FunDay Warm-up Buy In and Out 400m Run 3 Rounds 10 Russian KB Swings 20 Plank Shoulder Tap Push Press (12 Min E2MOM 5 Push Press @ 65% Increase Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Double Unders 15 Push Up 10 Hang Power…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 20mins 200m Run (together) 30 DB Thrusters (split) 20 Pull-Ups or Ring Rows (split) 20 Burpees (sync) 30 Cal Row (split)

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike or 20 Cal Row 10m HS Walk or :30s HS Hold 10 alternating lateral lunges Strength (5 Rounds for weight) Every 3min x 5 8 Snatch Grip RDL 3 Broad Jumps build to 8RM take from rack Conditioning…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets: 10 alt reverse lunges w/rotation 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 9 (3 rounds each) Min 1 – :30s Ring Dip Lockout Min 2 – 20 Tuck-Ups min 3 – :20s Chin over…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row + 3 sets: 10 Air Squats 20 Band pull aparts 10 Wall Slides Strength (5 Rounds for weight) Every 3min x 5 8 Push Press – 2s pause at the top 6-8 Chin-ups Conditioning (Time) For Time (12min Cap) 16-12-8-6-4 Alt…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 25ft High Knees 25ft Butt kickers 10 walking lunges Skill Work (No Measure) EMOM x 8 Min 1 – :20s L-Hang From Bar Min 2 – 20 Arch Rocks Conditioning (No Measure) Every 5min x 4 3…

CrossFit One World – CrossFit Total Body + Metcon New Cycle Hi everyone! We will be starting a new training cycle this month. Our main three lift focuses will be: Front Squat, Push Press & Snatch Grip RDL. Our three lifting days will continue to be M/W/F Front squats will be our heavy lift of…

CrossFit One World – CrossFit Sunday FunDay Warm-Up (No Measure) 750m Row – 1 x 25yd Walking Groiner Stretch 1 x 25yd Sideways Shuffle/each way 1 x 25yd stepping hamstring stretch 1 x 25yd Fast Skips 1 x 25yd Lunge with Twist 1 x 25yd Butt Kickers 1 x 25yd Fast Feet Conditioning (No Measure)…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 30mins While one partner works, the other rests: 100m Run (together) 30 Wall Balls 20 DB Snatches (alt) 20 Box Step-Overs – bodyweight 20 Burpees (sync)

CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 2min Jump Rope – 3 Rounds: 8 Empty Bar Push Press 10 Front Rack Lunges 6 Jumping Air Squats Strength (5 Rounds for weight) Every 3min x 5 4 RDL’s 3ea SL Box Jump Go up 5-10lbs from last week Conditioning…