Category: WOD

One World offers private coaching to help you improve your overall health and fitness. You will receiving more individualized attention in your chosen Private Coaching Class Sessions. Private coaching allows you to work one-on-one with our expert trainers. Sessions are designed with your goals in mind, whether it is health, strength training, injury prevention, preparing…

CrossFit One World – CrossFit 1-time exercise (No Measure) 10 mins to work on split jerk technique Push Jerk (Every 2 mins x 5 2 push jerk +2 split jerk Working Set 75-85%) Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups

CrossFit One World – CrossFit 1-time exercise (No Measure) Warm up: For Quality, 3 rounds 10 kang squats 10 OH Plate Squats 10 broad jumps Overhead Squat (Every 2 mins 5×5 Starting @ 75% and add weight as appropriate) 1-time exercise (Time) 21-18- 15-12-9-6-3 Ring Dips Overhead Squat 75/115 *main site 180623 RX start with…

CrossFit One World – CrossFit 1-time exercise (No Measure) EMOMx10 even: 15-20 hollow rocks odd: 15-20 superman Snatch (EMOMx10 3 snatches Starting @ 75% and add weight as appropriate) Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.

CrossFit One World – CrossFit 1-time exercise (Weight) Good Morning EMOM x 3 7 reps use light weight 1-time exercise (Time) For Time 30 T2B 1k row 1k run 30 T2B Deadlift (Every 2 mins 5×5 Starting @ 75% and add weight as appropriate)

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump15 mins to find max box jump height Lunar New Year (Time) For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31…

CrossFit One World – CrossFit Push Press (Every 2 mins x 5 2 push press + 2 push jerk working set 75-85%) Running DT (Time) 5 Rounds Run 400m 12 deadlifts 155 / 105 9 hang power cleans 155 / 105 6 push jerk 155 / 105

CrossFit One World – CrossFit Turkish Get Up (12 mins to find max weight Attempt 3-5 sets) 1-time exercise (Time) 4 RFT 10 box jump 24/20 15 WB 20/14 to 10’/9′ target 20 alt DB snatch 35/50 Clean (Every 90 secs x 7 2 hang clean + 1 clean working set 75-85%)

CrossFit One World – CrossFit 1-time exercise (No Measure) 10 mins for Muscle Up Technique scaled, seated, supported Back Squat (Every 2 mins 5@75% 3@85% 1@90%) 1-time exercise (AMRAP – Rounds and Reps) Cindy 20 mins 5 Pull Ups 10 push ups 15 air squatsRX+ 20 min AMRAP 3 MU 10 pistols 15 HSPU

CrossFit One World – CrossFit Double-Unders (5 rounds 30s double unders. 30 sec rest) Back Squat (Every 2 mins 3×3 80-90%) 1-time exercise (No Measure) EMOM 20 Min Even: 30 double unders Odd:10 OHS 55/75