CrossFit - Fri, Oct 17 - CrossFit One World

CrossFit – Fri, Oct 17

+ October Events & Activities +

– No Yoga for the month of October

11th: All Saturday classes will be held at their regular times.

11th: Breast Cancer Awareness Workout @ 9am

18th: One World Total Competition @ 8am

18th: No Class on Saturday due One World Total Comp

25th: One World Halloween Party (Potluck) @ 7pm

400m Run

Couch stretch x 30s/ea

Pec stretch x 30s/ea

+

3 sets:

25 Russian KBS

25 DB lateral Raises

25 banded face pulls

Every 3min x 5

3 Sumo Deadlift

Triple Broad Jump

4RFT (12min Cap)

15 Push Jerks 95/65lbs

12 Cal Row

9 Knee to elbow

3 sets:

10ea DB Step-ups

40 MB Russian Twist

CrossFit – Thu, May 14

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) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…