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Category: WOD

  • CrossFit – Mon, Apr 21

    CrossFit One World – CrossFit Overhead Squat (Establish a Heavy 1 Rep Max Overhead Squat within 20 Mins) Devil Is In The Details (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Devils Presses 10 Single Arm Overhead Lunges (5 Left Arm-5 Right Arm) Rx DB 50/35 Rx+ DB 70/50

    Read More: CrossFit – Mon, Apr 21

  • CrossFit – Mon, Apr 21

    CrossFit One World – CrossFit Overhead Squat (Establish a Heavy 1 Rep Max Overhead Squat within 20 Mins) Devil Is In The Details (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Devils Presses 10 Single Arm Overhead Lunges (5 Left Arm-5 Right Arm) Rx DB 50/35 Rx+ DB 70/50

    Read More: CrossFit – Mon, Apr 21

  • CrossFit – Mon, Apr 21

    CrossFit One World – CrossFit Overhead Squat (Establish a Heavy 1 Rep Max Overhead Squat within 20 Mins)

    Read More: CrossFit – Mon, Apr 21

  • CrossFit – Sun, Apr 20

    CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 65% 1 RM Front Squat) LVL 2 Hyper Jump (5 Rounds for time) 25 Min E5MOM 10 Box Jump 20 Push Ball 20/14 (Rx+ 30/20) 10 Hang Power Snatch 95/65 (Rx+ 115/85) 20 Double Under 100 m Run Note: When…

    Read More: CrossFit – Sun, Apr 20

  • CrossFit – Sat, Apr 19

    Announcements Autism Awareness Workout: Saturday, 4/19 Bootcamp, HypeHitters & CrossFit will be combined for two classes this Saturday for autism awareness month. 7am & 9am All members are welcome to join CrossFit One World – CrossFit AMRAP 4 Autism (AMRAP – Rounds and Reps) Four Rounds of: 4 Min AMRAP 5 Cleans (Barbell or DB)…

    Read More: CrossFit – Sat, Apr 19

  • CrossFit – Fri, Apr 18

    Announcements Autism Awareness Workout: Saturday, 4/19 Bootcamp, HypeHitters & CrossFit will be combined for two classes this Saturday for autism awareness month. 7am & 9am All members are welcome to join CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round…

    Read More: CrossFit – Fri, Apr 18

  • CrossFit – Thu, Apr 17

    CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…

    Read More: CrossFit – Thu, Apr 17

  • CrossFit – Wed, Apr 16

    CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 65% 1 RM ) Johnny Bravo’s Playbook 1 (Time) For Time 21-18-15-12-9-6-3 Front Squats (95/65) Lateral Burpee Over Bar Sit-Ups Rx Bar 95/65 20 min time cap

    Read More: CrossFit – Wed, Apr 16

  • CrossFit – Tue, Apr 15

    CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Climbing Annie…

    Read More: CrossFit – Tue, Apr 15

  • CrossFit – Mon, Apr 14

    CrossFit One World – CrossFit Deadlift (Establish a Heavy 1 Rep Deadlift within 20 Mins) Fancy (Time) 4 Rounds for Time 50 ft Dumbbell Front Rack Lunges 20 DB-RDLS Romanian Dead-lift 500 meter Row Rx DB 50/35 (2)

    Read More: CrossFit – Mon, Apr 14

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  • Hype Hitters – Thu, Oct 15

    CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…

  • CrossFit – Thu, Oct 15

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 3 ROUNDS 30-second Any Cardio Machine 10 Roll and Reach 10 Deadbugs 10 Kip Swings 3 Inchworms Then Into… 3 ROUNDS 5 Down and Up (Dip Drive) 5 Elbows High and Outside 5 Muscle Snatches 5 Snatch Lands 5 Snatch Drops 5 Hang Power Snatches…

  • CrossFit – Wed, Oct 14

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Jog (Run Route Review) Then Into… 2 ROUNDS 20m High Knees 20m Butt Kicks 20m Tip Toe Walk 10 Alternating Samson Lunges 10 Scap Push Ups Then Into… 2 ROUNDS 100m Build Run (build in speed) 20 Single Unders 10 Double Unders :20…

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