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Category: WOD

  • CrossFit – Wed, Oct 1

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 banded pull throughs 25 band tricep push-downs 5 Heavy MB Slams Strength (5 Rounds for weight) Every 3min x 5 4 Push Press 6 Strict Chin-Ups Conditioning (5…

    Read More: CrossFit – Wed, Oct 1

  • CrossFit – Tue, Sep 30

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded Hamstring stretch x 30s/ea – 3 sets: 20 alternating glute bridge marches 20 Wall Marches 25 Pogo hops () () Gymnastics (No Measure) EMOM x 8 Min 1 – 2 Rope Climbs Min 2 – 3 wall walks or 100ft HSW…

    Read More: CrossFit – Tue, Sep 30

  • CrossFit – Mon, Sep 29

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 Band glute bridges 20 alternating PVC OH Reverse Lunges 25 Banded face pulls Strength (5 Rounds for weight) Every 3min x 5 12 alternating barbell reverse lunges 5…

    Read More: CrossFit – Mon, Sep 29

  • CrossFit – Sun, Sep 28

    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, Sep 28

  • CrossFit – Sat, Sep 27

    CrossFit One World – CrossFit Metcon (Checkmark) For Time (w/ Partner): 500m Row 90 Front Rack Squats (95/135) 1000m Row 70 Hang Power Cleans (95/135) 1500m Row 50 Bar Facing Burpees 1000m Row 30 Shoulder To Overhead (95/135) 500m Row 35 minute cap – split how you’d like.

    Read More: CrossFit – Sat, Sep 27

  • CrossFit – Fri, Sep 26

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea – 3 sets: 25 Russian KBS 20 Alternating glute bridge marches 25 DB lateral raises Strength (5 Rounds for weight) Every 3min x 5 6 Romanian Deadlifts 5 seated broad jumps 5-10lbs heavier…

    Read More: CrossFit – Fri, Sep 26

  • CrossFit – Thu, Sep 25

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded hip stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side Shuffle 50ft butt kickers 50ft Carioca Gymnastics (No Measure) EMOM x 8 Min 1 – :40s Forearm plank Min 2 – 15 Arch Rocks Conditioning (No Measure) EMOM x…

    Read More: CrossFit – Thu, Sep 25

  • CrossFit – Wed, Sep 24

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 banded pull throughs 25 band tricep push-downs 5 Heavy MB Slams Strength (5 Rounds for weight) Every 3min x 5 6 Push Press 6 Strict Chin-Ups 5-10lbs heavier…

    Read More: CrossFit – Wed, Sep 24

  • CrossFit – Tue, Sep 23

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded Hamstring stretch x 30s/ea – 3 sets: 20 alternating glute bridge marches 20 Wall Marches 25 Pogo hops () () Gymnastics (No Measure) EMOM x 8 Min 1 – 15 Hollow Rocks Min 2 – :40s HS Hold or 50ft HSW…

    Read More: CrossFit – Tue, Sep 23

  • CrossFit – Mon, Sep 22

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 Band glute bridges 20 alternating PVC OH Reverse Lunges 25 Banded face pulls Strength (5 Rounds for weight) Every 3min x 5 16 alternating barbell reverse lunges 5…

    Read More: CrossFit – Mon, Sep 22

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  • CrossFit – Fri, Jun 12

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…

  • Hype Hitters – Thu, Jun 11

    Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters

  • CrossFit – Thu, Jun 11

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Row Couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 15 Jerk Grip OHS 20 Glute bridges 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 set 3 Front Box Squats 3ea SL Box Jumps build to…

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