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Category: WOD

  • CrossFit – Sat, Nov 1

    CrossFit One World – CrossFit 250822 P Mod (Checkmark) 18 Min AMRAP Team of Two Partner A 7 Cleans 135/95 11 Pistols 15 Box Jump Overs Switch when done Partner B Bike For Calories Score Total Calories on Bike

    Read More: CrossFit – Sat, Nov 1

  • CrossFit – Fri, Oct 31

    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: 5 Inch Worms 25 Russian KBS 20 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 3 Hang Power Snatches 5ea SL Broad Jump Conditioning (4 Rounds…

    Read More: CrossFit – Fri, Oct 31

  • CrossFit – Thu, Oct 30

    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 – Thu, Oct 30

  • CrossFit – Wed, Oct 29

    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 29

  • CrossFit – Tue, Oct 28

    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 – Tue, Oct 28

  • CrossFit – Mon, Oct 27

    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 – Mon, Oct 27

  • CrossFit – Sun, Oct 26

    CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…

    Read More: CrossFit – Sun, Oct 26

  • CrossFit – Sat, Oct 25

    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 25

  • CrossFit – Fri, Oct 24

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Pec stretch x 30s/ea + 3 sets: 25 Russian KBS 25 DB lateral Raises 25 banded face pulls Strength (5 Rounds for weight) Every 3min x 5 1 Sumo Deadlift Triple Broad Jump Conditioning (5 Rounds for…

    Read More: CrossFit – Fri, Oct 24

  • CrossFit – Thu, Oct 23

    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 8min for quality 30 Hollow Rocks 20 Arch Rocks Conditioning (No Measure) EMOM x 10 Min…

    Read More: CrossFit – Thu, Oct 23

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    CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…

  • CrossFit – Fri, May 15

    CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s Hollow Rocks Min 2…

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