Category: WOD

  • January 1, 2019 New Years Day (Tuesday)

    CrossFit One World will be closed on New Years Day. Spend the day with your family and friends and enjoy the day!

    Read More: January 1, 2019 New Years Day (Tuesday)
  • WOD December 31, 2018 (Monday)

    Weightlifting: Back Squat (6 x 2 @ 65-75%) 6 x EMOM 2 Back Squat 65 – 75 % WOD: 4 RFT 200 M Run 10 P Cleans 95/135 10 Pull Ups

    Read More: WOD December 31, 2018 (Monday)
  • WOD December 28, 2018 (Friday)

    Warm-up: Pull Ups 5, 4, 3, 2, 1 *add weight each round Weightlifting: Clean (5 x 1 Hang clean + 1 Clean + 1 Front Squat @65%+) 5 x E2MOM 1 Hang clean + 1 Clean + 1 Front Squat Start at 65% and add weight each round WOD: Fran (For Time) 21-15-9 Thrusters, 95#…

    Read More: WOD December 28, 2018 (Friday)
  • WOD December 27, 2018 (Thursday)

    Warm-up:Spend 10 minutes on pistol progression Weightlifting:Snatch (5 x 1 high hang + 1 below knee + 1 snatch)5 x E2MOM1 high hang + 1 below knee + 1 snatch Start at 65% and work your way up WOD: For Time 50/40 Cal Row 50 Alt DBx1 Snatches 35/50 50 Burpee Over DBx1 50 Pistols…

    Read More: WOD December 27, 2018 (Thursday)
  • WOD December 26, 2018 (Wednesday)

    Warm-up:5×100 M Row*sprint/rest 1:1 Weightlifting:Paused Front Squat (5 x 5 @ 80%)E2MOM5 x 5 @80%+ Pause Front Squat *3 sec pause at the bottom WOD: Lesley – 15 Minute AMRAP Shortened Version RX: Metcon (AMRAP – Rounds and Reps) 24 Jumping Lunges 24 Hollow Rocks 24 Air Squats 24 Abmat Sit Ups 24 Burpees RX+…

    Read More: WOD December 26, 2018 (Wednesday)
  • December 25, 2018 Christmas Day (Tuesday)

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

    Read More: December 25, 2018 Christmas Day (Tuesday)
  • WOD December 24, 2018 (Monday)

    Weightlifting: Back Squat (New 1RM!) 8 x E2MOM Start at 60-70% and work up to today’s 1 RM. WOD: 15 Minute AMRAP 30 DU 10 FR Lunges 75/115 3 Rope Climbs

    Read More: WOD December 24, 2018 (Monday)
  • New Boot Camp Session!

    This week starts the Pre-registration for the upcoming Boot Camp Session 2019-01 (January 2, 2019 to February 13, 2019 ). Sign up by January 2, 2019 and receive $10 dollars off the normal session price. After January 2, 2019, the price returns to the normal rate of $150 for a 6 week session so sign…

    Read More: New Boot Camp Session!
  • WOD December 21, 2018 (Friday)

    Warm-up: Rope Climb Technique *10 min practice Snatch (5 x 1 High Hang + 1 Below Knee + 1 Snatch @ 60%+) 3 Position Snatch 5 x E2MOM 1 High Hang + 1 Below Knee + 1 Snatch @ 60%+ *add weight as necessary WOD For Time: 5 Rope Climbs 15 Snatches 75/115 30 OHS…

    Read More: WOD December 21, 2018 (Friday)
  • WOD December 20, 2018 (Thursday)

    Weightlifting: Paused Front Squat (5 x 5 @75%+) 5 x E2MOM 5 @75%+ *3 sec pause at the bottom starting at 75%, adding weight as necessary WOD: 12 Minute AMRAP 500 M Row 6 S2OH 95/135 9 Hang Power Cleans 12 Deadlift

    Read More: WOD December 20, 2018 (Thursday)

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