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Category: WOD

  • CrossFit – Wed, Jun 18

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row + 3 sets: 10 Wall Slides 10 Push-ups 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 3 Push Press 6-8 Strict Chin-Ups 3RM Push Press Conditioning (AMRAP – Rounds and Reps) “Open 14.1” 10min AMRAP 30…

    Read More: CrossFit – Wed, Jun 18

  • CrossFit – Tue, Jun 17

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 25ft High Knees 25ft Butt kickers 10 walking lunges Gymnastics Test (AMRAP – Rounds and Reps) AMRAP 60s Max Push-ups or Ring Dips Max Pull-ups or Ring Rows Max Burpee Box Jumps 24/20″ rest 2min between each…

    Read More: CrossFit – Tue, Jun 17

  • CrossFit – Mon, Jun 16

    CrossFit One World – CrossFit Total Body + Metcon Testing Week Hi Everyone! This week we will be testing in a number of different areas. Monday will be: 1RM Front Squat + “Helen” Tuesday: Gymnastics Testing + “Karen” Wednesday: Push Press 5RM + “Open 14.1” Thursday: “Boat Race” Friday: “Open 20.1″ prepare accordingly Warm-up (No…

    Read More: CrossFit – Mon, Jun 16

  • CrossFit – Sun, Jun 15

    CrossFit One World – CrossFit Sunday FunDay Testing Week Hi Everyone! This week we will be testing in a number of different areas. Monday will be: 1RM Front Squat + “Helen” Tuesday: Gymnastics Testing + “Karen” Wednesday: Push Press 5RM + “Open 14.1” Thursday: “Boat Race” Friday: “Open 20.1″ prepare accordingly Warm-up 10 Min AMRAP…

    Read More: CrossFit – Sun, Jun 15

  • CrossFit – Sat, Jun 14

    CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) Amrap 25 200m Run (together) 20 DB Snatches (split, alternating arms) 30 Box Step-Overs (split) 20 Toes-to-Bar or Hanging Knee Raises (split) 20 Syncro Air Squats

    Read More: CrossFit – Sat, Jun 14

  • CrossFit – Fri, Jun 13

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike or 20 Cal Row 10m HS Walk or :30s HS Hold 10 alternating lateral lunges Strength (5 Rounds for weight) Every 3min x 5 6 Snatch Grip RDL 3 Broad Jumps build to 6RM take from rack Conditioning…

    Read More: CrossFit – Fri, Jun 13

  • CrossFit – Thu, Jun 12

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets: 10 alt reverse lunges w/rotation 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – 5 Wall Walks Min 2 – 25 Tuck-Ups Conditioning (Time) For Time (20min Cap) 10-20-30-40-50 Cal Row 100m…

    Read More: CrossFit – Thu, Jun 12

  • CrossFit – Wed, Jun 11

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row + 3 sets: 10 Air Squats 20 Band pull aparts 10 Wall Slides Strength (5 Rounds for weight) Every 3min x 5 6 Push Press – 2s pause at the top 6-8 Chin-ups Conditioning (Time) For Time: (10min Cap) 15-12-9 Power…

    Read More: CrossFit – Wed, Jun 11

  • CrossFit – Tue, Jun 10

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 25ft High Knees 25ft Butt kickers 10 walking lunges Skill Work (No Measure) EMOM x 8 Min 1 – :25s L-Hang From Bar Min 2 – 20 Arch Rocks Conditioning (No Measure) Every 5min x 4 500m…

    Read More: CrossFit – Tue, Jun 10

  • CrossFit – Mon, Jun 9

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 3 sets: 15 Cal Bike or 20 Cal Row 2 Wall Walks + :20s HS Hold 10 Banded good mornings Strength (5 Rounds for weight) Every 3min x 5 3 Front Squats with 2s pause 5 Seated box jumps build to 3RM Conditioning…

    Read More: CrossFit – Mon, Jun 9

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    CrossFit One World – CrossFit 250726 P Mod (AMRAP – Rounds & Reps) For time: 10 synchro toes-to-bar buy in to every round. #1: 100 wallballs → 100 sit ups → 100 alt pistols + mandatory 3 minute rest #2: 100 thrusters (65/95) → 100 burpees → 100 front rack lunges (65/95) + mandatory 3…

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    CrossFit One World – CrossFit LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power Snatches 5 Overhead Squat 10 Bar facing Burpee Rest 90 Sec 2 Round Rx 95/55 5 Hang Power…

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    CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…

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