Category: WOD and NEWS
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CrossFit – Thu, Aug 22
Read More: CrossFit – Thu, Aug 22CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 60% Body Weight 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Handstand Push up 10 Bar Facing Burpee 10 Ground to Overhead 30 Double Unders Rx 135/95 Rx+…
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CrossFit – Wed, Aug 21
Read More: CrossFit – Wed, Aug 21CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 75% Increase Weight by 5 every set) Lil Stu (Time) 4 Rounds for Time: 20 Alternating Pistols 20 Cal Row 20 Alternating Renegade Rows Rx 35/25 (2 DB) This workout is full of big sets of 20’s which will…
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CrossFit – Tue, Aug 20
Read More: CrossFit – Tue, Aug 20CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 75% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Hang Power Clean 10 Push Press 20 Overhead plate Sit ups 200 Run Rx 135/95 Rx+ 155/115
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CrossFit – Mon, Aug 19
Read More: CrossFit – Mon, Aug 19CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (Time) 4 Rounds For Time 20 Cal Row 10 Box Jump 10 Power Snatches Rx Box 24/20 Bar 95/65 Rx+ Box 30/24 Bar 135/95
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CrossFit – Sun, Aug 18
Read More: CrossFit – Sun, Aug 18CrossFit One World – CrossFit LVL – Snatch Complex (10 Min E2MOM 2 Cycle Complex @ 55% 1 RM ) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull 5 Min EMOM 2 reps @ 80% 1 RM LVL 1…
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CrossFit – Sat, Aug 17
Read More: CrossFit – Sat, Aug 17CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 75% of 1rm max) 171229 (Time) 3 rounds for time of: 60 squats 30 knees-to-elbows 30 ring push-ups
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CrossFit – Fri, Aug 16
Read More: CrossFit – Fri, Aug 16CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 60% Body Weight 10 Push Up or 5 HSPU (Right after Pendlay))
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CrossFit – Thu, Aug 15
Read More: CrossFit – Thu, Aug 15Announcements Join us this week for our One World Picnic at the park. It is Potluck style. Bring your favorite dish. There will be games, prizes and raffles. When: Saturday, 8/17 Where: Veterans Park (Union City) Time: 11am-4pm CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 75%…
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CrossFit – Wed, Aug 14
Read More: CrossFit – Wed, Aug 14CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 75% Increase Weight by 5 every set) Fire Belly (Time) 4 Rounds for time: 100 Meter Farmers Carry (KB on one arm, DB on the other) 20 Single-Arm DB Push Presses 25 KB Swings RX DB 50/35 KB 53/35…
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CrossFit – Tue, Aug 13
Read More: CrossFit – Tue, Aug 13CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
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CrossFit – Wed, Nov 20
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 M Run 10 DB Front Rack Reverse Lunges Max Rep Devil’s Press (2 DB) Rx…
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CrossFit – Tue, Nov 19
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) CRISS CROSS (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to…
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CrossFit – Mon, Nov 18
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…