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Category: WOD

  • 7/10/20

    CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Weightlifting 12 Min E2MOM 2 Power Snatch and 3 Overhead Squats @ 50-55 % Of 1 RM GYM: Power Snatch GYM: Overhead Squat Metcon GYM: Metcon (Time) 4 Round For TIme 200 M Row 15 Burpee 10 Alt DB Snatches ZOOM:…

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  • eHarmony

    CrossFit One World – OW Fit 11:00 AM 320-852-359 06:30 PM- 318-038-092 07:35 PM ROMWOD 158-550-181 Warm-up ZOOM: Metcon (No Measure) Strength: EMOM in 10 MINUTES Single Leg Deadlifts with Weights/No Weights Odd-as many reps Right Leg Even-as many reps Left Leg ZOOM: Metcon (Time) eHarmony FOR TIME: 30 Single Dumbbell Deadlifts 30 Single Dumbbell…

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  • 7/08/2020

    CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Weightlifting 10 Min E2MOM 2 Power Cleans plus 3 Front Squat @ A Challenging Weight ( 55%-65% Of PC 1RM) GYM: Power Clean GYM: Front Squat Metcon GYM: Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Russian Kettle Bell…

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  • MACHO TACO TUESDAY

    CrossFit One World – OW Fit 11:00 AM 320-852-359 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 WARM UP 3 Rounds 50 Jumping Jacks 10 Pass Throughs with rope or Arm Circles Forward/Back 20 Lateral Lunges 10 Shoulder Taps 6 Pike Push Ups EMOM of the Day EMOM for 10 Minutes 10 Dumbbell Floor Press…

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  • 7/06/2020

    CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Weightlifting 10 Min EMOM 5 Push Press @ A Challenging Weight ( 50%-55% Of PP 1RM) 10 Min EMOM 5 Deadlift @ A Challenging Weight ( 55%-65% Of DL 1RM) (Finish the Push Press Cycle Then do Deadlifts) GYM: Push Press…

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  • WOD July 3, 2020 (Friday)

    Gym Workout (Outdoor) 16 Min AMRAP Complex of: 1 Squat Clean 2 Front Squat 1 Thruster 2 Push Jerks @ 60% Of Push Jerk WOD: For time 4 Rounds 400 m Run 15 Sumo Dead lift High Pull 10 Shoulder to Over head Home Workout (Zoom) Strength: E3MOM X’s 5 Rounds 1 Min. Max ALT…

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  • WOD July 2, 2020 (Thursday)

    Home Workout (Zoom) Strength: Tempo Push-ups 2 Tabatas 20/10 First Tabata Round (4 Min.) 4 Seconds down, 1 Second Up 2nd Tabata Round (4 Min.) 1 Second down, 4 Seconds Up WOD: 5 Rounds for Time 10 Burpee Star Jumps 20 R&20 L Knee to Elbows (These will be done from a plank position on…

    Read More: WOD July 2, 2020 (Thursday)

  • WOD July 1, 2020 (Wednesday)

    Gym Workout (Outdoor) Weightlifting: E2MOM Deadlift WOD: 10 Rounds For Time 5 Box Step Up 10 Russian Kettle Bell Swings 15 Air Squat Home Workout (Zoom) Strength: Tempo Lunges 3-0-3-0 (3 seconds down, 0 @ bottom, 3 seconds up, 0 @ top) 5R/5L E1:30MOM (7 rounds) 10min. WOD: AMRAP in 21 minutes From 0:00-3:00, perform:…

    Read More: WOD July 1, 2020 (Wednesday)

  • WOD June 30, 2020 (Tuesday)

    Home Workout (Zoom) Strength: lookTempo Tricep Dips Box or Chair 2 Tabatas 20/10 (8 min) 2-1-2 2 sec. down,1 sec hold @bottom,2 sec. up WOD: 5 x’s 3 Min. AMRAPS (19 Min.) Chief Style 3 Man/Woman Makers (DB/Object x’s 2) 6 Plank Shuffles (3R/3L) 9 Jumping Jacks *1 Min. Rest After Each Round*

    Read More: WOD June 30, 2020 (Tuesday)

  • Limited Reopening Starting Monday, June 29, 2020

    Limited Reopening Starting Monday, June 29, 2020 We are so excited to announce that we will be REOPENING our doors!! Monday June 29th will be our first full day of classes. We can’t wait to see all your faces! To make sure things run smoothly we have put some guidelines in place. First week will…

    Read More: Limited Reopening Starting Monday, June 29, 2020

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