Month: October 2016
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Power Friday
Read More: Power FridayCrossFit One World – Bootcamp Cindy: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 jumping pull ups (or floor thrusters) 10 push ups 15 Air squatsFloor thrusters: in a plank position hop bringing both knees to chest and kick legs back out ()
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April 8, 2022
Read More: April 8, 2022CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “EHARMONY” For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Front Rack Lunges 30 Power Snatches RX: 95/65 Every minute on the minute starting at 0:00 : 5 Burpees
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April 7, 2022
Read More: April 7, 2022CrossFit One World – CrossFit Metcon Metcon (Time) “ROWING INTERVALS” 5 x 300m *Rest 1 min between each set*Record slowest time. Strength Push Press (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “BURPEE BONANZA” For time: 20 Burpees – Goblet Squats (x1) 18 Burpees – Alt. Snatches (x1) 16 Burpees – Reverse Lunges (x2) 14 Burpees…
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Total Body HIIT with Coach Rosie
Read More: Total Body HIIT with Coach RosieHit a training plateau? Want to rev up your strength and endurance? Looking for a high octane, heart pounding, sweat pouring 45 minute workout that fits in your busy schedule? Then CrossFit One World’s Total Body HiiT (High Intensity Interval Training) class may just be the full body program you are looking for! Whether you…
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April 6, 2022
Read More: April 6, 2022CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) “THE CHIEF” 5 Rounds: 3 Minute AMRAP of: – 3 Power Cleans – 6 Push-Ups – 9 Air Squats – 1 minute rest RX: 135/95 RX+: 155/115
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April 5, 2022
Read More: April 5, 2022CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups (Aim for 2-5 reps a minute) EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Snatch Complex (E2MOM x 6 at 60-65%) – Snatch…
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Masters 60+
Read More: Masters 60+“You can’t outrun aging, but the better shape you’re in the longer it takes for your age to catch up with you.” Masters class with Coach Brad. Monday, Wednesdays & Fridays from 0830am-0930am This class is designed specifically for 60 years old and over only. Contact Us for more information.
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April 4, 2022
Read More: April 4, 2022CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 65-70%) Metcon (AMRAP – Rounds and Reps) AMRAP IN 15 MINUTES: 200M RUN 10 WALLBALLS RX-(14/20) RX+(20/30)
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Sled Push Sunday
Read More: Sled Push SundayCrossFit One World – CrossFit Metcon (No Measure) Circuit Training EMOM for 24 Minutes: 1-50m Sled Push 2-20 American Kettlebell Swings (35/53) 3-15 Knees to Elbows 4-200m Run 5-Rest (Teams of 4)
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04/02/22
Read More: 04/02/22CrossFit One World – CrossFit Metcon Metcon (Time) AMRAP (with a Partner) in 32 minutes 4 Rope Climbs 200 meter wallball Run (20/14 lb) 12 Thrusters (95/65 lb) 200 meter wallball Run 100 Double-Unders 200 meter Medicine Ball Run (20/14 lb)
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CrossFit – Tue, Jan 14
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…
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CrossFit – Mon, Jan 13
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (8 Rounds for reps) 16 Min E2MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50
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CrossFit – Sun, Jan 12
CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…