About CrossFit One Life

Welcome to CrossFit One Life! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

WOD

  • Programming for Monday, October 16 to Saturday, October 21


  • Monday, October 16


    Warmup:
    8 minute AMRAP
    :30s Bike
    :20s Supinated Bar Hang
    10 Alternating Lunges
    5 Sumo Inch Worms


     


     


    CFOL Lower Body Strength Test
    10RM Squat (Back or Front)
    10RM Power Clean


     


     


    QuickFit:
    15 minutes EMOM
    1 - 8-12 Squats
    2 - 8-12 Cleans or KB Swings
    3 - Rest of Jump Rope


     


    Tuesday, October 17


    Warmup:
    5 minute AMRAP
    12/10 Calorie Row
    :20s OH Hold
    10 Spidermans
    +
    1 Minute Shoulder Distraction (Each)


     


     


    Part 1:
    15 minutes to build to 5RM Push Press


     


     


    WOD:
    “Pushed Around”
    Every 3:00 x 4 Rounds
    15/12 Calorie Row
    10 Barbell Facing Burpees
    Max Push Press (115/80)
    No rest between rounds


     


     


    QuickFit:
    “Pushed Around”
    Every 3:00 x 4 Rounds
    15/12 Calorie Row
    10 Barbell Facing Burpees
    Max Push Press (115/80)
    No rest between rounds


     


    Wednesday, October 18


    Warmup:
    5 minute AMRAP
    200m Run
    20 Lateral Step Overs
    20 Double Unders
    +
    3-4 Sets of 5 Hang Power Cleans


     


     


    WOD:
    “Undertow”
    5 Rounds:
    200 Meter Run
    30 Double Unders
    9 Hang Power Cleans (115/75)


     


     


    Finisher:
    6 Rounds
    15 Situps
    :30s Plank


     


     


    QuickFit:
    5 Rounds:
    200 Meter Run
    30 Double Unders
    9 Hang Power Cleans or Single Arm KB Swings


     


    Thursday, October 19


    Warmup:


    9 Minutes EMOM
    1 - :20s Bike
    2 - :20s Hand Release Pushups
    3 - :20s Supinated Bar Hang
    +
    10 Shoulder Passes (Each)


     


     


    Part 1:
    5 Rounds Not For Time
    5 Chinups (As slow as possible)
    5 Dips (As slow as possible)


     


     


    Part 2:
    20 Minutes EMOM
    1 - :40s Bike
    2 - :40s Hand Release Pushups
    3 - Rest
    4 - Rest


     


     


    QuickFit:
    25 Minutes EMOM
    1 - :40s Bike
    2 - :40s Hand Release Pushups
    3 - 5 Chinups (As slow as possible)
    4 - 5 Dips (As slow as possible)
    5 - Rest


     


    Friday, October 20


    Warmup:
    4 Minutes EMOM
    1 - :40s Row
    2 - :40s Jumping Jacks
    +
    3 Rounds
    5 Box Jumps
    10 Single Arm Sumo Deadlifts (Each)
    15 PVC Thrusters
    +
    4-5 Sets of 6 Deadlifts


    WOD:
    “Tine”
    3 Rounds:
    500 Meter Row
    12 Deadlifts (245/165)
    15 Box Jumps (30/24)


     


     


    QuickFit:
    3 Rounds:
    500 Meter Row
    12 Deadlifts or Tire Flips
    15 Box Jumps


     


    Saturday, October 21


    Warmup:
    800m Run
    +
    2 Rounds
    5 C2B
    :20s Wall Sit
    1 Wall Climb


     


     


    WOD:
    800m Run
    . . . then. . .
    4 Rounds
    12 C2B Pullups
    9 Overhead Squats (95/65)
    6 Wall Climbs


     


     


    Boot Camp:
    15 minutes EMOM
    1 - :30s Jumping C2B Pullups
    2 - :30s Wall Sit
    3 - :30s Wall Climbs