Category: WOD
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Krav Maga and Strike Class
Read More: Krav Maga and Strike ClassLearn to protect yourself, boost your confidence, and develop mental strength and resilience through One World’s Krav Maga and Striking class. Classes are Tuesdays and Thursdays at 5:45pm-6:30pm and Saturdays at 10am. Membership is $99/month. *Members must provide their own gloves.
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ROCKKKKKK Beats Scissors lol
Read More: ROCKKKKKK Beats Scissors lolCrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of TWO 20 Min EMOM One works/One Rest 20 Hang Power Clean 135/95 20 Push up 20 Box jump overs 24/20 20 V Ups 20 Goblet Squat 53/35
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Oct 8th
Read More: Oct 8thCrossFit One World – CrossFit Warm-up Optional Warm Up 2 Rounds :40 on / :20 off on each exercise – Flutter Kicks – Planche Press – Tap Crunches – Floor Thrusters with Knee Push-Up – Hollow to Arch Roll Weightlifting 12 MIn E2MOM 2 Hang Power Snatch 2 Over Head Squat 2 Snatches @75% 1…
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Oct 7th
Read More: Oct 7thCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Rounds 30 on/:15 off – Rotating Planks – Sit-Up Slides – Crossbody Mountain Climbers – Sit Ups Strength 10 Min E2MOM Deadlift Set 1- 65% – 70% 5 Reps Set 2 70% – 75% 5 Rep Set 3 75% – 80% 3 Rep Set 4…
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Oct 6th
Read More: Oct 6thCrossFit One World – CrossFit Warm-up Optional Warm Ups 9 MIn AMRAP – 10 Burpees – 10 V-Ups – 10 Plank Walkouts – 10 Reach Thrus (each side Strength 10 MIN EMOM Odds/Even Odd: 6 Reps Bent Over Row Even: 6 Push Press @78% Of 1 RM Push Press Bent Over Row Don’t get mix…
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Oct 5th
Read More: Oct 5thCrossFit One World – CrossFit Warm-up Optional WARM UP 2 Rounds (10 Mins) :30 on / :30 off – Mountain Climbers – Hollow Hold – Plank Hold – Superman’s – Bent Knee Windshield Wipers Weightlifting 90 Sec for 10 Set (15 Min) 5 Back Squat @ Body Weight Plus 10 or 70 % Body Weight…
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Oct 4th
Read More: Oct 4thCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Round 20on/ :10off Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Alternating Tuck Up (9 each) Strength 12 Min E2MOM 2 Clean Pulls 2 Hang Power Cleans 2 Jerks @78% of 1RM…
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Respect the GODDESS
Read More: Respect the GODDESSCrossFit One World – CrossFit Weightlifting 12 Min EMOM 6 Bench Prress @70-75 of 1Rm Bench Press Metcon A: Metcon (Time) 10,9,8,7,,6,5,4,3,2,1 Goddess Maker 40/20 200m Run
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Whose Brave Enough to SHOW
Read More: Whose Brave Enough to SHOWCrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) Team Of Two 25 Min AMRAP Partner A: 20 Wall balls 20/14 20 Med-ball Sit ups 200m Med-ball Run (If the bar stops moving for more than 5 Seconds Reps increase by 10 on Current Movement) Then Switch After Partner A Finishes a Round Partner…
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Oct. 1st
Read More: Oct. 1stCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Round 20on/ :10off Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Alternating Tuck Up (9 each) Skill Work 12 Min EMOM Odd: 1 Rope Climb / Work On getting familiar with technique…
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CrossFit – Wed, May 20
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running 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 Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s HS or 25ft HSW…
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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…