Category: WOD
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OW BOOTCAMP IS BACK!
Read More: OW BOOTCAMP IS BACK!One World Boot Camp is a 4 week training cycle with no breaks (bye week) at $125 per month. Our coaches will motivate and encourage you into achieving your physical fitness goals. As a Boot Camp member you have Unlimited Boot Camp participation, unlimited Yoga participation, unlimited Krav Maga participation as part of your basic…
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?-Day
Read More: ?-DayCrossFit One World – OW Fit Weightlifting 10 Mins E2MOM Power Snatch Snatch Balance Drop Snatch Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Devil Press 10 Burpee 20 Cal Row
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Saaaaa-Two___DAAYY
Read More: Saaaaa-Two___DAAYYCrossFit One World – OW Fit Metcon Metcon (AMRAP – Rounds and Reps) Teams Of 2 12 Min AMRAP (1 Working 1 Resting) 20 Box Jumps 16/24 40 Box Step Up 60 Russian Kettle Swing 35/53 ( Switch Whenever ) Rest / Transition (5-8 Min) 10 Min AMRAP Partner A 10 Wall ball Cleans 14/20…
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09042020
Read More: 09042020CrossFit One World – OW Fit Metcon (No Measure) 3 Round :30 Hollow Rocks :30 Rest :30 Plank :30 Rest :30 Sit Ups/V-Ups :30 Rest Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 400M Run 15 Front Squats 95/135
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09032020 ZOOM 11am 630pm
Read More: 09032020 ZOOM 11am 630pmCrossFit One World – OW Fit ZOOM: Metcon (No Measure) Strength: EMOM FOR 10 MINS: BULGARIAN SPLIT SQUATS ODD-10 LEFT LEG EVEN-10 RIGHT LEG ZOOM: Metcon (AMRAP – Rounds and Reps) AMRAP 10 MINUTES *REST 2 MINUTES AMRAP 8 MINUTES *REST 2 MINUTES AMRAP 6 MINUTES *REST 2 MINUTES AMRAP 4 MINUTES *REST 2 MINUTES…
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09032020
Read More: 09032020CrossFit One World – OW Fit Overhead Squat (5×3) 5 x E2MOM 3 Overhead Squats *Use snatch weight *Take from ground ZOOM: EMOM IN 10 MINS: ODD- 10 SINGLE RIGHT ARM DB OVERHEAD SQUATS EVEN-10 SINGLE LEFT ARM OVERHEAD SQUATS Metcon (AMRAP – Reps) 15 Min AMRAP Alt DB Snatch 35/50 5-10-15-20-25…. DU: 20-40-60-80-100….
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09012020
Read More: 09012020CrossFit One World – OW Fit Clean and Jerk (2+2) 5 x E2MOM 2 Clean + 2 Jerks *Start at 50% and add weight ZOOM: EMOM FOR 12 MINS ODD – 10 DB ROWS EVEN- 10 DB MILITARY PRESS Metcon (Time) For Time: 20 Rep Back Squat 95/135 Then, 21-15-9 Seated DBx2 Press 20/35 DBx2…
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08312020
Read More: 08312020CrossFit One World – OW Fit Metcon (Time) HOT SHOTS – COVID Edition 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Push Ups 400 meter Run
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Ummm Dont Drop The Bar
Read More: Ummm Dont Drop The BarCrossFit One World – OW Fit Strength Deadlift 10 Min EMOM Alt Odd: 5 Deadlift @ 65-70% 1RM Even: 30 Sec Deadlift Hold at the top ( Lock OUT) Metcon Metcon (No Measure) 9 Min AMRAP ( EMOM Style) Bar Only 35/45 ( Dont drop ME) Push Press Back Squat Over Head Squat Rest 90…
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SA-2-Day lol
Read More: SA-2-Day lolCrossFit One World – OW Fit Metcon Metcon (Time) Team Of 2 5 Rounds For Time ( RX- DB 35/50 KB 35/53 ) On Top of Every 3 Min 5 Synchronize Jumping Air Squat 40 Strict Press 20 left Then 20 Right ( Single DB or KB ) 40 Sumo Dead-lift High Pull 30 Goblet…
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Hype Hitters – Thu, May 21
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
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CrossFit – Thu, May 21
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 3 Clean and Jerks build to 3RM Conditioning (AMRAP – Rounds and Reps) AMRAP 8mins 200m Run 9 Power Snatches 95/65lbs 15 Wall Balls 20/24lbs…
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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…