Announcements Friday Night Lights: Friday, Feb 28th @ 6pm Bootcamp and CrossFit combined for one class. Everyone is encouraged to join or support. Power Lifting Comp: Saturday, March 1st @ 9am Come and root for some of your fellow One World Members will be competing. $20 spectator fee NO CLASS ON SATURDAY, MARCH 1ST No…

Announcements Friday Night Lights: Friday, Feb 28th @ 6pm Bootcamp and CrossFit combined for one class. Everyone is encouraged to join or support. Power Lifting Comp: Saturday, March 1st @ 9am Come and root for some of your fellow One World Members will be competing. $20 spectator fee NO CLASS ON SATURDAY, MARCH 1ST No…

CrossFit One World – CrossFit Back Squat (Establish a Heavy Back Squat Within 18 Mins 2 Rep) LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row

CrossFit One World – CrossFit Metcon (Time) 180131 Mod With a partner for time: 100 overhead walking lunges 100 knees-to-elbows 100 sit-ups 100-cal. row 100 sit-ups 100 knees-to-elbows 100 overhead walking lunges One partner works, while the other rests Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate

CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 2 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Downward Spiral (Time) 4 Rounds for Time: 15 Sumo Dead-lift…

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 4 Rep Back Rack Reverse Lunges (2-Left 2-Right) 2 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 73% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 2 Reps Sots/Zots Press @ Bar+10/ 45% Body Weight) Zots Press Metcon (7 Rounds for reps) 14 Min E2MOM (7 Rounds) 10 Shoulder To Overhead 20 Double Unders Max Rep Russian KB Swings Rx Bar 95/65 KB 53/35 Rx+ Bar 135/95 KB…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 2 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 75% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Metcon (Time) 4 Rounds For Time 3 Wall Walks 6 Hang Power…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 3 Rep RDL @ 60% 1 RM RDL) KB taters tots (AMRAP – Rounds and Reps) 17 Min AMRAP 4 Kettle-Bell Taters 4 Burpees 200 m Run 8 Kettle-Bell Taters 8 Burpees 200 m Run 12 Kettle-Bell Taters 12 Burpees 200 m Run Etc…

CrossFit One World – CrossFit Snatch (Establish a heavy Snatch for today. Within 15 Mins 2 Rep) LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee + Penalty Reps Penalty Rep are the accumulated reps that…