Category: WOD

CrossFit One World – CrossFit Front Squats (5 Sets x 5 Reps) E2MOM for 10 Mins @ 80%-85% of 1RM Front Squats Metcon (Time) For Time: 400M Run 35 Wallballs (14/20) 35 Pull Ups 35 Sumo Deadlift High Pulls (55/75) 400M Run 25 Wall Balls 25 Pull Ups 25 Sumo Deadlift High Pulls 400M Run…

CrossFit One World – CrossFit Push Press (5 Reps @ 70-75% of 1RM) 10 Mins E2MOM Up in Smoke (Time) 10 Rds for time 14 squats 14 Alt DB snatches 14 Hand Release burpees **25 min capRX (35/50) Rx+ (50/70) Ulrichs is regarded by some as the pioneer of the modern gay movement and the…

CrossFit One World – CrossFit Back Squats (5 Reps @ 80%-85% of 1RM) 10 Mins E2MOM Metcon (AMRAP – Rounds) AMRAP in 12 minutes: 9 Handstand Push Ups 9 Hang Power Clean & Jerks (95/135) 9 Knees to ElbowsJosephine Baker was a well-known entertainer of the Jazz Age and identified as bisexual. She was one…

CrossFit One World – CrossFit Metcon (Time) For Time 6 minute Hang Hold Each time you drop from the bar, perform: 1st Drop: 800 meter Run 20 Burpee Box Jumps (24/20 in) 2nd Drop: 600 meter Run 20 Burpee Box Jumps (24/20 in) 3rd Drop: 400 meter Run 20 Burpee Box Jumps (24/20 in) 4th…

CrossFit One World – CrossFit Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double UndersThis workout was created to celebrate “Freedom Day”, June 19, 1865 Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double UndersThis workout was created to…

CrossFit One World – CrossFit Snatch Complex E2MOM for 10 mins. @ 75%-80% of 1RM Snatch Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (AMRAP – Reps) For Total Reps in 20 mins: Every 4 Minutes Complete 10/15 Calorie Row 10 Deadlifts (125/185) Remaining time complete Max Chest to Bar Pullups…

CrossFit One World – CrossFit Jerk Complex (10mins E2MOM) 2 Push Press 2 Push Jerks 2 Split Jerks Metcon (Time) For Time: 18 DB Thrusters 200m Run 15 DB Thrusters 200m Run 12 DB Thrusters 200m Run 9 DB Thrusters 200m Run 6 DB Thrusters 200m Run 3 DB Thrusters 200m Run 2 Dumbbells (35/50)…

CrossFit One World – CrossFit Back Squats (3 Reps @ 85-90% of 1RM) 10 Mins E2MOM Metcon (Time) 5 Rounds For Time: 18 American Kettlebell Swings Rx (35/53) 13 Burpees 23 Wallballs (14/20) Rx+ KB Swings (53/70) Wallballs (20/30)Although Marsha P. Johnson never officially identified as transgender, she is considered a transgender pioneer. As a…

CrossFit One World – CrossFit Hinaleimoana Wong-Kalu, also known as Kumu Hina, is a Kanaka Maoli (Native Hawaiian) teacher, cultural practitioner, and community leader. She was the founding member of Kulia Na Mamo, a community organization established to improve the quality of life for māhū wahine (a Hawaiian identity similar to trans woman), and served…