Category: WOD
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April 4, 2022
Read More: April 4, 2022CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 65-70%) Metcon (AMRAP – Rounds and Reps) AMRAP IN 15 MINUTES: 200M RUN 10 WALLBALLS RX-(14/20) RX+(20/30)
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Sled Push Sunday
Read More: Sled Push SundayCrossFit One World – CrossFit Metcon (No Measure) Circuit Training EMOM for 24 Minutes: 1-50m Sled Push 2-20 American Kettlebell Swings (35/53) 3-15 Knees to Elbows 4-200m Run 5-Rest (Teams of 4)
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04/02/22
Read More: 04/02/22CrossFit One World – CrossFit Metcon Metcon (Time) AMRAP (with a Partner) in 32 minutes 4 Rope Climbs 200 meter wallball Run (20/14 lb) 12 Thrusters (95/65 lb) 200 meter wallball Run 100 Double-Unders 200 meter Medicine Ball Run (20/14 lb)
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APRIL FOOL’S DAY
Read More: APRIL FOOL’S DAYCrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 60-65%) Metcon (Time) “YOGI BEAR & BO0BOO” 10-9-8-7-6-5-4-3-2-1 BEAR COMPLEX 1-2-3-4-5-6-7-8-9-10 BAR FACING BURPEES RX(135/95)
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March 31, 2022
Read More: March 31, 2022CrossFit One World – CrossFit Strength Overhead Squat (1 RM) 20 minutes to establish a 1 RM OHS Metcon (Time) “THE THRUSTER FROM DOWN UNDER” 3 Rounds: 75 Double Unders 10 Squat Snatches (95/65) (Rest 2 Minutes) Then… 3 Rounds: 20 Thrusters (95/65) 20/16 Cal Row Your score is the time you finished the whole…
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March 30, 2022
Read More: March 30, 2022CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “RUNNING DT” (Dumbbell Edition) 5 Rounds For Time: – 400m Run – 12 DB Deadlifts – 9 DB Hang Power Cleans – 6 DB Push JerksRX: 50/35
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March 29, 2022
Read More: March 29, 2022CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 6 x 200m Row Rest 1 minute between each setRecord the slowest time Strength Strict Press (5×5 E2MOM at 60-65%) Metcon (No Measure) POLAR BEAR COMPLEX EMOM FOR 12 MINUTES: 1 CLEAN 2 POWER CLEAN 3 FRONT SQUAT 4 PUSH JERKS RX (135/95)
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March 28, 2022
Read More: March 28, 2022CrossFit One World – CrossFit Strength Clean and Jerk (1 RM) 20 minutes to establish a 1 RM Clean and Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Mins: 8 Hang Power Clean & Jerks (135/95) 8 Toes to Bar 8 Box Jump Overs (24/20) 8 Handstand Push Ups
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What’s on Your Plate?
Read More: What’s on Your Plate?CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min. AMRAP Teams of 3: 200 M Plate Run, (each run w/own plate) 15/25 Then: Partner A, 10 push-ups Partner B, 10 Russian KB 35/53 Partner C, 10 Plate sit ups 15/25 (Rotate stations, so that each athlete does all 3 movements) Then:…
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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…