Burgener Warm Up: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Skill Transfer Exercise: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip WOD: For Time Run…

Strength: Front Squat Take 15 minutes to building to your 1 rep max Front Squat WOD: Hammer – 5 Rounds, each round for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City,…

Happy New Year! CrossFit One World is closed New Years Day. Enjoy the day with family and friends!

WOD: Holleyman (For Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155 In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004

Warm UP: 3 rounds X hollow rocks X tuck crunches X v-ups X sec hollow hold 30 seconds rest The goal of this core work is to be able to perform 10 reps for 3 sets. WOD: Coach Jonathan (For Time) 9 Snatches 95/135 9 Pull Ups 7 Snatches 95/135 7 C2B 5 Snatches 95/135…

Strength: Back Squat 15 Minutes to build your 1RM Back Squat WOD: J.J. (For Time -CAP 30 Minutes) 1 Squat Clean, 185# 10 Parallette Handstand Push-ups 2 Squat Clean, 185# 9 Parallette Handstand Push-ups 3 Squat Clean, 185# 8 Parallette Handstand Push-ups 4 Squat Clean, 185# 7 Parallette Handstand Push-ups 5 Squat Clean, 185# 6…

Strength Sets: EMOM Should Press, EMOM Push Press, EMOM Push Jerk EMOM Shoulder press 1-1-1-1-1 reps EMOM Push press 3-3-3-3-3 reps EMOM Push jerk 5-5-5-5-5 reps The weight should go up on every set (this includes between press to push press to push jerk) WOD: CrossFit Games Open 12.4 12-minute AMRAP of: 150 Wall-Ball Shots,…

Merry Christmas! CrossFit One World is closed Christmas Day. Enjoy the day with family and friends!

WOD: 12 Days of Christmas 1200 M Run 11- DB Devils Press 10-DB Front Squats 9- Pistols 8- T2B 7- Pull Ups 6- Burpees 5- HSPU 4- DB Deadlift 3- DB Hang Power Clean 2- DB S2OH 1- Bear Complex 65/95 Barbell 35/50 DB All DB movements are x2

3 rounds: X hollow rocks X tuck crunches X v-ups X sec hollow hold 30 seconds rest The goal of this core work is to be able to perform 10 reps for 3 sets. Snatch Weightlifting: E2MOM x 6 Hang squat snatch + squat snatch WOD: (For Time) 21-15-9-3 OHS Pull up