Category: WOD
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E_11/11/20
Read More: E_11/11/20CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Clean or Power Clean within 20 Mins Clean Power Clean Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Box Jump 20/24 20…
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Veterans Day
Read More: Veterans DaySalute all those men and women for whose sacrifices have made this country safe and great. This wonderful day is for remembering your bravery and thanking you for everything!
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E_11/10/20
Read More: E_11/10/20CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Push Press within 20 Mins Push Press Metcon Metcon (Time) 5 Rounds For Time 10 Shoulder to Overhead 105/135 15 Slam Ball 15/20 200m Slam…
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E_ 11/09/20
Read More: E_ 11/09/20CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Back Squat within 20 Mins Back Squat Metcon Metcon (7 Rounds for reps) 14 Min E2MOM 5 Pull ups or 5 Pendlay Row 115/75 10…
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Stay In BED LOL
Read More: Stay In BED LOLCrossFit One World – OW Fit Metcon A: Metcon (No Measure) 6 Rounds 90 Seconds to complete 10 Air Squat 10 Push ups Rest Remaining Seconds Strength 10 Min EMOM 3 Power Cleans @ 70% 1 RM Power Clean Metcon B: Metcon (Time) 6 Round 10 Thrusters 95/65 10 Pendlay Row
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It Could Be Worse….
Read More: It Could Be Worse….CrossFit One World – OW Fit Metcon (Time) Teams of 2 for Time 5K Row 1600 Meter Run Every 5 minutes, each partner completes: 10 Bar Facing Burpees 10 Push Presses (95/65 lb) 5 Push Ups Partners trade-off every minute except for on the run. Every 5 minutes, no matter where they are, they will…
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A_SICKO MODE
Read More: A_SICKO MODECrossFit One World – OW Fit Clean and Press Complex (1 Power Clean + 2 Push Press ) E2MOM for 10 mins @ 65% of 1RM Clean & Jerk Running DT (Time) 5 Rounds Run 400m 12 deadlifts 155 / 105 9 hang power cleans 155 / 105 6 push jerk 155 / 105
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SCORPIO
Read More: SCORPIOCrossFit One World – OW Fit Metcon (Time) 3K Row Metcon (Time) 6 Rounds for Time 8 Goddessmakers* (2×35/25 lb) 200 meter Run *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken) A…
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A_PUMPKIN SPICE GIRLS
Read More: A_PUMPKIN SPICE GIRLSCrossFit One World – OW Fit Overhead Squats (5 x 5) E2MOM for 10 minutes 5 sets x 5 reps @ starting 65% 1RM Overhead Squats Metcon (Time) FOR TIME: Isabel 30 Snatches (95/135) Rx+ (125/185) Rest 3 minutes Grace 30 Clean & Jerks (95/135) Rx+ (125/185)
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Gone Til November
Read More: Gone Til NovemberCrossFit One World – OW Fit EMOM 10 Mins 3 Power Snatch (3 Reps every minute on the minute) Metcon (Time) For Time: 1000m Row 100 Double Unders 40 American Kettlebell Swings (35/53) 30 Toes to Bar/V-Ups 20 DB Push Press (35/50) 10 Alt DB Power Snatches 20 DB Push Press (35/50) 30 Toes to…
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Hype Hitters – Tue, May 19
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters Metcon (4 Rounds for weight) Metcon (Time)
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CrossFit – Tue, May 19
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) Every 2min x 6 3 Squat Snatches build to 3RM…
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CrossFit – Mon, May 18
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Push Press x 3 reps SA DB Row x 10ea Conditioning…