Category: WOD
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APRIL 5th
Read More: APRIL 5thCrossFit One World – CrossFit Strength 12 Min EMOM Alt Mins Odd Mins 5 Bend Over Rows @ 70%-75% 1 RM Bent Over Row Even Mins 5 Hand Stand Push Ups then HS Hold for 15 sec Bent Over Row Handstand Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 40 Ballistic Kettle…
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April 4th
Read More: April 4thCrossFit One World – CrossFit Weightlifting 12 Min E2MOM Set 1 – 68%-73% For 6 Reps Set 2 – 74%-78% For 5 Reps Set 3 – 78%- 81% For 4 Reps Set 4 – 81%- 86% For 3 Reps Set 5 – 87%- 91% For 2 Reps ( Record this On Wodify) Deadlift Metcon Metcon…
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Happy Easter!
Read More: Happy Easter!2021 has brought many challenges to all of us. May this Easter bless you and your loved ones with love, joy, hope and happiness! Happy Easter everyone!
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?Easter Egg?
Read More: ?Easter Egg?CrossFit One World – CrossFit ?: Metcon (AMRAP – Rounds and Reps) Teams of 2 – 25 Min AMRAP Medball = “Easter Egg” 100m run w/Easter Egg 20/14 (Run together) 20 Abmat Sit-Ups w/Easter Egg 20/14 (Split reps however) 10 KBS (53/35) (synced) 20 OH Walking Lunges w/Easter Egg 20/14 (Split reps however) 10 KB…
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April 2nd
Read More: April 2ndCrossFit One World – CrossFit Weightlifting 90 Sec For 10 Set ( 15 Mins ) Complete A Cycle Deadlift Hang Power Clean Power Clean Front Squat Clean ( With a Squat ) Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon Metcon (Time) 5 Power Cleans 135/95 10 Cal Row 5 Power Cleans 20…
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April FFOOOOOLLLLLLS
Read More: April FFOOOOOLLLLLLSCrossFit One World – CrossFit Weightlifting 90 Sec 10 Set ( 15 Mins) 6 Back Squats @ 70% – 80% Back Squat Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP On of Every 6 Mins Run 300 M 20 DB Goblet Squats ( Single Dumbell) 16 Running V-Ups 10 Devil’s Press 50/35 5…
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March 31th
Read More: March 31thCrossFit One World – CrossFit Weightlifting 90 Sec For 10 Set ( 15 Mins ) Complete A cycle Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch Start off Light Then Get Heavier without sacrificing Technique Snatch Grip Deadlift Hang Power Snatch Snatch Balance Snatch Overhead Squat Metcon Metcon (AMRAP…
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March 30th
Read More: March 30thCrossFit One World – CrossFit Weightlifting 12 Min E2MOM 6 Zombie Squats @70%-75% of 1 RM Zombie Squat Zombie Squats Metcon Metcon (Time) 5 Rounds For Time 20 Wallballs 20 Ab-Mat Sit up 20 American Kettle Bell Swing 53/35
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March 29th
Read More: March 29thCrossFit One World – CrossFit Weightlifting 90 Sec for 10 Set ( 15mins ) Complete a Cycle of Thruster Strict Press Push Press Push Jerk Split Jerk Start off Light and get Heavier without sacrificing Technique. Thruster Strict Press Lower Body Lockout. No momentum on any kind Push Press Push Jerk Split Jerk Metcon Metcon…
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March 28th
Read More: March 28thCrossFit One World – CrossFit Strength 12 Min EMOM Alt Mins Odd Mins 5 Bend Over Rows @ 70%-75% 1 RM Bent Over Row Even Mins 5 Hand Stand Push Ups then HS Hold for 15 sec Bent Over Row Handstand Push-ups Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10…
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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…