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Category: WOD

  • CrossFit – Sun, Dec 22

    CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

    Read More: CrossFit – Sun, Dec 22

  • CrossFit – Sat, Dec 21

    CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb

    Read More: CrossFit – Sat, Dec 21

  • CrossFit – Fri, Dec 20

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (4 Rounds for reps) 12 Min E3MOM 5 Bear Complex Max Rep Wallball Rx Bar 135/95 WB 20/14 Rx+ Bar 155/115…

    Read More: CrossFit – Fri, Dec 20

  • CrossFit – Thu, Dec 19

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Push Press Increase 5 Every Set) Dexter’s Lab (Time) For Time: 20-18-16-14-12-10-8-6-4-2 Alt. DB Snatches Goblet Squats Hollow tucks Rx DB 50/35

    Read More: CrossFit – Thu, Dec 19

  • CrossFit – Wed, Dec 18

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Not So Clean Sweep (Time) 18 Min E3MOM (6 rounds) 300 m Run or 400 m Row 5 Power Cleans (135/95) 5…

    Read More: CrossFit – Wed, Dec 18

  • CrossFit – Tue, Dec 17

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 10 Sumo Deadlift High Pull 10 Front Squat Max Rep Lateral Burpees Rx Bar 135/95 Rx+…

    Read More: CrossFit – Tue, Dec 17

  • CrossFit – Mon, Dec 16

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Reps Start @ 75% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Honey Glazed Hams (AMRAP – Rounds and Reps) 15 Min AMRAP 6 Handstand Push up 12 Box Jumps 18 Front Rack Reverse…

    Read More: CrossFit – Mon, Dec 16

  • CrossFit – Sun, Dec 15

    CrossFit One World – CrossFit Power Clean (12 Min EMOM Odd/Even Odd- 3 Power Clean Even – 2 Split Jerk @ 55% 1 RM Clean) Split Jerk LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee…

    Read More: CrossFit – Sun, Dec 15

  • CrossFit – Sat, Dec 14

    CrossFit One World – CrossFit 2k Row (Time) Max Effort 2k Row Jack (AMRAP – Rounds and Reps) 20 minute AMRAP of: 10 push presses 10 kettlebell swings 10 box jumps ♀ 80-lb presses, 35-lb swings, 20-in box ♂ 115-lb presses, 53-lb swings, 24-in box

    Read More: CrossFit – Sat, Dec 14

  • CrossFit – Fri, Dec 13

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Deadlift Increase 5 Every Set) 808 State of Mind (Time) For Time: 40/32 Calorie Row Buy In (or 3 min rowing buy in) Then… 12 Rounds of: – 1…

    Read More: CrossFit – Fri, Dec 13

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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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