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Category: WOD

  • CrossFit – Thu, Sep 25

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded hip stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side Shuffle 50ft butt kickers 50ft Carioca Gymnastics (No Measure) EMOM x 8 Min 1 – :40s Forearm plank Min 2 – 15 Arch Rocks Conditioning (No Measure) EMOM x…

    Read More: CrossFit – Thu, Sep 25

  • CrossFit – Wed, Sep 24

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 banded pull throughs 25 band tricep push-downs 5 Heavy MB Slams Strength (5 Rounds for weight) Every 3min x 5 6 Push Press 6 Strict Chin-Ups 5-10lbs heavier…

    Read More: CrossFit – Wed, Sep 24

  • CrossFit – Tue, Sep 23

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded Hamstring stretch x 30s/ea – 3 sets: 20 alternating glute bridge marches 20 Wall Marches 25 Pogo hops () () Gymnastics (No Measure) EMOM x 8 Min 1 – 15 Hollow Rocks Min 2 – :40s HS Hold or 50ft HSW…

    Read More: CrossFit – Tue, Sep 23

  • CrossFit – Mon, Sep 22

    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: 25 Band glute bridges 20 alternating PVC OH Reverse Lunges 25 Banded face pulls Strength (5 Rounds for weight) Every 3min x 5 16 alternating barbell reverse lunges 5…

    Read More: CrossFit – Mon, Sep 22

  • CrossFit – Sun, Sep 21

    CrossFit One World – CrossFit Clean and Jerk (12 min E2MOM 2 Power Clean Into 2 Push Jerks @70 1 RM Clean) LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to Overhead 75/55 ( RX+ 135/95 ) 15 Lateral Burpees 20 Jumping Lunges

    Read More: CrossFit – Sun, Sep 21

  • CrossFit – Sat, Sep 20

    CrossFit One World – CrossFit 221103 (Time) With a partner for time: 100 overhead walking lunges 100 TTB 100 sit-ups 100-cal. row 100 sit-ups 100 TTB 100 overhead walking lunges One partner works, while the other rests

    Read More: CrossFit – Sat, Sep 20

  • CrossFit – Fri, Sep 19

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea – 3 sets: 25 Russian KBS 20 Alternating glute bridge marches 25 DB lateral raises Strength (5 Rounds for weight) Every 3min x 5 8 Romanian Deadlifts 5 seated broad jumps Conditioning (5…

    Read More: CrossFit – Fri, Sep 19

  • CrossFit – Thu, Sep 18

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded hip stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side Shuffle 50ft butt kickers 50ft Carioca Gymnastics (No Measure) EMOM x 8 Min 1 – :30s Forearm plank Min 2 – 15 V-Ups Conditioning (No Measure) EMOM x 20…

    Read More: CrossFit – Thu, Sep 18

  • CrossFit – Wed, Sep 17

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 banded pull throughs 25 band tricep push-downs 5 Heavy MB Slams Strength (5 Rounds for weight) Every 3min x 5 8 Push Press 6 Strict Chin-Ups Conditioning (5…

    Read More: CrossFit – Wed, Sep 17

  • CrossFit – Tue, Sep 16

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded Hamstring stretch x 30s/ea – 3 sets: 20 alternating glute bridge marches 20 Wall Marches 25 Pogo hops () () Core Work (No Measure) EMOM x 8 Min 1 – 30 MB Russian Twist Min 2 – :30s Hollow Hold Conditioning…

    Read More: CrossFit – Tue, Sep 16

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  • Hype Hitters – Thu, Oct 8

    CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over Barbell Row 5 sets of 8 reps…

  • Hypehitters

    CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…

  • CrossFit – Thu, Oct 8

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Any Machine / Cardio Choice Then Into… 3 ROUNDS 10 Glute Bridges 8 Dead Bugs 10 Empty-Bar Good Mornings 8 Empty-Bar Romanian Deadlifts Then Into… 2 ROUNDS 5 Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Abmat Sit Ups Strength/Skill Deadlift 3…

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