Month: September 2024

  • Happy Father’s Day!

    “A Father’s love is unconditional. He loves, cares, and struggles hard to make our days better and brighter.” Enjoy this special day made just for you! Happy Fathers Day!

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  • “NON FRIGID DAY 2”

    CrossFit One World – CrossFit Metcon (Time) Establish a 3 Rep Max Thurster in 15 minutes Then: “Flash Flood” 3 Rounds: 400 Meter Run 21 Thrusters (95/65) Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have…

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  • June 18th 2022

    CrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2 30 Min AMRAP One top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+ 70/50…

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  • June 17, 2022

    CrossFit One World – CrossFit Strength Clean and Jerk (20 minutes to establish a 1 RM clean and jerk) Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes “Mind Eraser” 7 Hang Power Snatches (95/65) 7 Burpee Wall Ball 200 Meter Run Looking to choose a weight on the barbell that athletes could complete…

    Read More: June 17, 2022
  • June 16, 2022

    CrossFit One World – CrossFit Strength Tree Trunks (Every 90 Seconds for 10 Rounds) Bulgarian Split Squat and Single Leg RDL SupersetsAlternating movements every 90 seconds for 10 rounds: – 10 Split squats L/R – 10 Single leg RDL w/ KB or DB Odd Round: Complete 10 split squats on both L/R Even Round: Complete…

    Read More: June 16, 2022
  • June 15, 2022

    CrossFit One World – CrossFit Strength Overhead Squat (20 minutes to establish a 1 RM overhead squat) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

    Read More: June 15, 2022
  • June 14, 2022

    CrossFit One World – CrossFit Strength Push Press (5 x 5 E2MOM @ 65%) “GO FISH” (Time) “Go Fish” For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) Athletes will begin “Go Fish” by completing a buy-in 1000 meter row. This only happens once,…

    Read More: June 14, 2022
  • June 13, 2022

    CrossFit One World – CrossFit Strength Front Squat (20 minutes to establish a 1 RM Front Squat) “CRISS CROSS” (AMRAP – Rounds and Reps) AMRAP in 15 minutes “Criss Cross” 30 Double Unders 15 Power Cleans (115/85) 30 Double Unders 15 Toes to Bar In “Criss Cross”, we are looking for weights and movement variations…

    Read More: June 13, 2022
  • “NON FRIGID DAY”

    CrossFit One World – CrossFit Metcon (Time) “Shipwreck” 5 Rounds For Time: 500 Meter Row 10 Sandbag Cleans (50/35) 16 Sandbag Reverse Lunges (50/35) 24 AbMat Sit-ups Scaling: In this 5 round for time workout, athletes will choose a sandbag weight that they are confident completing each set of reverse lunges unbroken. These are alternating…

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  • June 11th 2022

    CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 21 Min AMRAP On Top Of Every 3 Mins 5 Sync Floor Thruster Then 10-20-30-40-50-Ect Devils Press 50/35 Wallballs 20/14 Cal Row A Team member at every station and must accumulate the designated Rep. ( Listen to your Coach for…

    Read More: June 11th 2022

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    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Cal Row 10 Alt DB Snatches 20 Wallballs 20 Double Unders Rx…

  • CrossFit – Mon, Nov 11

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