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Category: WOD

  • CrossFit – Wed, Oct 22

    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 Wall Slides 25 Banded face-pulls 25 DB OH Tricep Extensions Strength (5 Rounds for weight) Every 3min x 5 1 Pause Bench Press 10 DB bent over rows…

    Read More: CrossFit – Wed, Oct 22

  • CrossFit – Tue, Oct 21

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run Banded hamstring stretch x 30s/ea + 3 sets: 20 alternating reverse lunges 20 Wall Marches 10ea SL Pogo Hops Core Work (No Measure) AMRAP 8min for quality 15 Weighted sit-ups 50 Mountain Climbers use MB or Weight for SU Conditioning (No Measure)…

    Read More: CrossFit – Tue, Oct 21

  • CrossFit – Mon, Oct 20

    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 PVC Jerk Grip OHS 25 banded good mornings 15 V-Ups Strength (5 Rounds for weight) Every 3min x 5 1 Front Box Squats 5 DB Squat Jumps set…

    Read More: CrossFit – Mon, Oct 20

  • CrossFit – Sun, Oct 19

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Sun, Oct 19

  • CrossFit – Sat, Oct 18

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Sat, Oct 18

  • CrossFit – Fri, Oct 17

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Fri, Oct 17

  • CrossFit – Thu, Oct 16

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Row Adductor stretch x 30s/ea Banded hamstring stretch x 30s/ea + 3 sets: 25 Banded glute bridges 50ft bear crawl 50ft high knees Core (No Measure) AMRAP 8mins @ moderate pace 15 Hollow Rocks 50 Double Unders or Single Unders Conditioning (No Measure)…

    Read More: CrossFit – Thu, Oct 16

  • CrossFit – Wed, Oct 15

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Wed, Oct 15

  • CrossFit – Tue, Oct 14

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run Banded hamstring stretch x 30s/ea + 3 sets: 20 alternating reverse lunges 20 Wall Marches 10ea SL Pogo Hops Core Work (No Measure) AMRAP 8min @ moderate pace 15 V-Ups 50 Mountain Climbers Conditioning (No Measure) Every 2min x 5 8 CTB…

    Read More: CrossFit – Tue, Oct 14

  • CrossFit – Mon, Oct 13

    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 PVC Jerk Grip OHS 25 banded good mornings 15 V-Ups Strength (5 Rounds for weight) Every 3min x 5 3 Front Box Squats 5 DB Squat Jumps set…

    Read More: CrossFit – Mon, Oct 13

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  • CrossFit – Wed, Oct 7

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Air Bike Banded 7s Then Into… 2 ROUNDS 20 Single Unders 10 Scap Push Ups 10 Tempo Push Ups (:02 down) Then Into… EVERY 1:00 (3:00) MIN 1 – 20 Double Unders MIN 2 – 5 Burpee to Bar MIN 3 – :20…

  • Hypehitters

    CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. 2-3 sets 10 Cossack Squats 10 Bodyweight Calf Raises…

  • CrossFit – Tue, Oct 6

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 AMRAP 10 Air Squats 8 Alternating Cossack Squats 8 Scap Pull-Ups 8 Hollow Rocks Then Into… 2 SETS 5 Kip Swings 3 Feet-Assisted Low Bar or Ring Pulls 3 Low-Bar Transitions 15 Air Squats @ Workout Pace Strength/Accessory STRENGTH/SKILL (Checkmark) ON AN 8:00 CLOCK……

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