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Category: WOD

  • Functional Mobility & Strengthening – Fri, Apr 3

    CrossFit One World – Functional Mobility & Strengthening Warm-up 8 Min EMOM 30 Sec Row 30 Sec Rest Conditioning Series of EMOM 4 Mins EMOM 6 Rep Goblet Squats 4 Mins EMOM 6 Reps Barbell Pull ups (Feet on the Box) 6 Mins EMOM 6 Rep/each Split Stance KB RDLS 6 Mins EMOM 6 Rep/each…

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  • CrossFit – Fri, Apr 3

    CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) Couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: 200m Run 10 OHS 10ea Barbell single leg RDL Strength (5 Rounds for weight) EMOM x 10 (5ea) Min 1 – 16 Barbell Front Rack Reverse Lunges – take bar from rack Min…

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  • Hype Hitters – Thu, Apr 2

    CrossFit One World – Hype Hitters

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  • CrossFit – Thu, Apr 2

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m row pec stretch x 30s/ea lat stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band Pull Aparts 25 DB Z-Press Strength (6 Rounds for weight) Every 90s x 6 2 Power cleans + 1 Split Jerks Conditioning (4 Rounds for time)…

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  • CrossFit – Wed, Apr 1

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + Running Drills: Run 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 Accelerations Gymnastics (No Measure) EMOM x 10…

    Read More: CrossFit – Wed, Apr 1

  • Hype Hitters – Tue, Mar 31

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Tue, Mar 31

  • CrossFit – Tue, Mar 31

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Tue, Mar 31

  • CrossFit – Mon, Mar 30

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Mon, Mar 30

  • CrossFit – Sun, Mar 29

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Sun, Mar 29

  • CrossFit – Sat, Mar 28

    CrossFit One World – CrossFit 03282026 P Mod (Time) 9 Total Rounds for Time of: 15 Thrusters (45/35 lb) 15 Kettlebell Swings (53/35 lb) 15 Box Jumps (24/20 in) R1 – Partner A, R2 – Partner B, R3 – Sync, R4 – Partner A, R5 – Partner B, R6 – Sync R7 – Partner A,…

    Read More: CrossFit – Sat, Mar 28

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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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