Category: WOD

  • June 26th

    CrossFit One World – CrossFit Strength 10 Min E2MOM 5 Rep Bench Press @ 65%-70% of 1 RM Bench Press Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Ground to Over Head 115/75 10 Lateral Hops 10 Front Rack Reverse Lunges 115/75 100m Run

    Read More: June 26th
  • June 6th 2022

    CrossFit One World – CrossFit Metcon A: Level G Mercurius (AMRAP – Rounds and Reps) 15 Mn AMRAP Partner A 40 American KB Swings 53/70 20 Pull Ups 40 Double Unders 20 Goblet Squats 53/70 ( Continue Where Partner left off) Partner B 200m Plate Carrie Run 45/25 ( Indicator of switching) Cool Down 3…

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  • Crossfit 6/24/22

    CrossFit One World – CrossFit Strength Overhead Squat (3-3-3-3) E2MOM x 4 Overhead Squat 3-3-3-3 Use the heaviest weight you can for each set. 70+% 1RM Metcon Metcon (Time) For time: 2 rounds of: 10 Snatches, 115/85 lbs 10 Bar Facing Burpees — Rest 1:30 — 2 rounds of: 10 Snatches, 95/65 lbs 10 Bar…

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  • Crossfit 6/23/22

    CrossFit One World – CrossFit Weightlifting Power Snatch (5-4-3-2-2) E2MOM x 5 5-4-3-2-2 Power Snatch Start at 60-65% 1 RM and add each round to no more than 80% for your 2 rep. rounds. These are not touch and go. Metcon Metcon (Time) For time: 30 Box Jump Overs, 24/20 in 15 Toes-to-bars 15 Wall…

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  • Crossfit 6/21/22

    CrossFit One World – CrossFit Weightlifting Power Clean (1-1-1-1-1) Power Clean E2MOM x 5 1 Clean Pull + 1 Hang Clean + 2 Clean Start at 65% 1 RM Clean Metcon Metcon (Time) For time: 90 Double Unders 40 Abmat Situps 30 Goblet Squats 50/35 lbs 20 Dumbbell Snatches, 50/35 lbs Rest 5 mins 10…

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  • Crossfit 6/20/22

    CrossFit One World – CrossFit Strength Back Squat (10-8-6-4-2) E2MOM 10-8-6-4-2 Back Squat Start at 40-50% 1 RM and add each round to work up to a heavy 2 rep for the day Metcon Metcon (Time) 5 rounds for time of: 20/15 Row Calories 12 Chest-to-bar Pull-ups 6 Strict Handstand Push-ups 20 Minute Time CapModifications:…

    Read More: Crossfit 6/20/22
  • 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

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  • CrossFit – Wed, Nov 27

    Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps)…

  • CrossFit – Tue, Nov 26

    Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! 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) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts…

  • CrossFit – Mon, Nov 25

    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) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…

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