Category: WOD

Hey Oneworlders! Here’s the deal! Halloween is Friday October 31, CrossFitters and Boot Campers are highly encouraged to attend all classes with your costume on! You are also encouraged to bring goodies and candy and set it up in the lobby area. Please bring your cameras, halloween music, finger foods, drinks……etc etc etc etc. One…

100 Calorie row Buy-in 100 Burpees 100 Calorie row Buy-out GHD sit-up 4×10 Barbell row 4×10 Back Extention 4×10 Hollow Rocks 4×10

Power Clean 3×3@70% 3×2@75% 3×1@80% For time: Complete 5 rounds 200m Run 10 Overhead Squats 20 Lateral Jumps (135/95) (115/75) Pick Weight

Bench Press 5/5/3/3/1 *Start @65% of your 1 rep max. Add 10-20lbs each set. EMOM -21 Minutes Minute 1- 10 Pull Ups or 5 Muscle Ups Minute 2 -15 Barbell Thrusters Minute 3 -20 Calorie Row (45/35) Rotate/Stagger Start stations, if the class is full. The score will be taken by the total amount of…

Back Squat3×5 @ 70% of 1rm back squat2×2 @ 75% of 1rm back squat2×2 @ 80% of 1rm back squat3×1 @ 85% of 1rm back squat AMRAP – 16 Minutes400 Meter Run8 Deadlifts (235/185) (185/135) (135/85)    

Press3/3/3/3/3Start at 65% or your 1rep max press. Add 5-10 pounds each set. Complete the following for time, 21-15-9 of: Push Press Power CleansBurpees (135/95) (115/75) (95/65) – Score is time completed and weight used.

Congratulations to Oneworld’s Team Newbies Rey, Houng, and Hugo for their first place tie finish at Crossfit Kindred! Everyone did an outstanding job! Monday October 20 2014 Back Squat3×5 @ 70% of 1rm back squat2×2 @ 75% of 1rm back squat2×2 @ 80% of 1rm back squat3×1 @ 85% of 1rm back squat(notice that each…