Month: August 2024
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Death Swing
Read More: Death SwingCrossFit One World – OW Fit Metcon (Time) Teams of 2 For Time 300 Russian Kettlebell Swings (35/53) (You go I go) Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc. *Can work at the same time to complete burpees…
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CrossFit Free Saturdays
Read More: CrossFit Free SaturdaysNew to CrossFit? Not sure if this is right for you? Come on in and enjoy our heart-pumping, challenging workouts. You will get your feet wet and have an awesome time! Complete the waiver on our website. One free session (limit 1 per person).
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E_11/13/20
Read More: E_11/13/20CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Snatch or Power Snatch within 20 Mins Snatch Power Snatch Metcon Is All About the DB (5 Rounds for reps) Fight Gone Bad Style 5…
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11/12/20
Read More: 11/12/20CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Deadlift within 25 Mins Deadlift Metcon Metcon (Time) For Time 15-12-9-6-3-1 Thrusters 95/135 Deadlift 100m Run
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E_11/11/20
Read More: E_11/11/20CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Clean or Power Clean within 20 Mins Clean Power Clean Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Box Jump 20/24 20…
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Veterans Day
Read More: Veterans DaySalute all those men and women for whose sacrifices have made this country safe and great. This wonderful day is for remembering your bravery and thanking you for everything!
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E_11/10/20
Read More: E_11/10/20CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Push Press within 20 Mins Push Press Metcon Metcon (Time) 5 Rounds For Time 10 Shoulder to Overhead 105/135 15 Slam Ball 15/20 200m Slam…
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E_ 11/09/20
Read More: E_ 11/09/20CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Back Squat within 20 Mins Back Squat Metcon Metcon (7 Rounds for reps) 14 Min E2MOM 5 Pull ups or 5 Pendlay Row 115/75 10…
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Stay In BED LOL
Read More: Stay In BED LOLCrossFit One World – OW Fit Metcon A: Metcon (No Measure) 6 Rounds 90 Seconds to complete 10 Air Squat 10 Push ups Rest Remaining Seconds Strength 10 Min EMOM 3 Power Cleans @ 70% 1 RM Power Clean Metcon B: Metcon (Time) 6 Round 10 Thrusters 95/65 10 Pendlay Row
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It Could Be Worse….
Read More: It Could Be Worse….CrossFit One World – OW Fit Metcon (Time) Teams of 2 for Time 5K Row 1600 Meter Run Every 5 minutes, each partner completes: 10 Bar Facing Burpees 10 Push Presses (95/65 lb) 5 Push Ups Partners trade-off every minute except for on the run. Every 5 minutes, no matter where they are, they will…
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CrossFit – Wed, Sep 25
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…
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CrossFit – Tue, Sep 24
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 40 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 DB Snatch 20 Single Arm Overhead Lunges (10 Left /10…
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CrossFit – Mon, Sep 23
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Maverick (Time) For Time: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 100 m Run at…
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