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

  • Monday, November 20 to Saturday, November 25

  •  


    Monday, November 20


    Warmup:
    6 Minutes EMOM
    1 - :40s Row
    2 - :40s Bike
    3 - :40 Pushup Shoulder Taps


     


    Part 1:
    15 Ring Pushups
    Rest 1 Minute
    12 Ring Pushups
    Rest :45s
    9 Ring Pushups
    Rest :30s
    6 Ring Pushups
    Rest :15s
    3 Ring Pushups
    *Scale to regular Pushups.


      


    Part 2:
    “Power Down”
    AMRAP 5:
    15-12-9
    Calorie Row
    Power Snatch (95/65)


     


    rest 5 minutes


     


    AMRAP 5:
    15-12-9
    Calorie Bike
    Clean and Jerks (95/65)


      


    QuickFit:
    AMRAP 5:
    15-12-9
    Calorie Row
    Pushups


     


    rest 5 minutes


     


    AMRAP 5:
    15-12-9
    Calorie Bike
    Situps


     


    Tuesday, November 21


    Warmup:
    400m Run
    :20s Samson Stretch
    :20s Supinated Bar Hang
    5 Sumo Inch Worms
    +
    200m Run, 6 Box Jumps, 6 Wall Balls
    200m Run, 6 KB Swings, 6 Pullups


      


    WOD/QuickFit:
    “Kelen Helly”
    1 Round of “Kelly”
    2 Rounds of “Helen”
    1 Round of “Kelly”


      


    1 Round of Kelly is:
    400m Run
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)
    *Step down only.


      


    1 Round of Helen is:
    400m Run
    21 Kettlebell Swings (53/35)
    12 Pullups
    *Scale Pullups to Ring Rows.


     


    Wednesday, November 22


    Warmup:
    3 Rounds
    :20s Wall Sit
    :10s Rest
    :20s Mountain Climbers
    :10s Rest
    :20s Plank
    :10s Rest
    :20s Hand Release Pushups
    :10s Rest


      


    WOD:
    “Slot Machine”
    Teams of 2 or 3
    AMRAP 7:
    50 Back Squats (135/85)
    50 Back Squats (155/105)
    AMRAP Back Squats (185/115)
    rest 3 minutes
    AMRAP 7:
    50 Bench Press (135/85)
    50 Bench Press (155/105)
    AMRAP Bench Press (185/115)
    rest 3 minutes
    AMRAP 7:
    50 Deadlifts (135/85)
    50 Deadlifts (155/105)
    AMRAP Deadlifts (185/115)


      


    QuickFit:
    3 Sets of 20 Back Squats
    Rest 3 minutes
    3 Sets of 20 Bench Presses
    Rest 3 minutes
    3 Sets of 20 KB Swings


     


     


    Thursday, November 23


    Warmup:
    3-5 Rounds of "Rowling"


     


     WOD:


    Teams of 4 to 6 - Congo Line Style
    4 Rounds
    30/20 Calorie Bike or Row
    25 Banded Pullups (Easy)
    20 Burpees


     


    Friday, November 24


    Warmup:
    3 Rounds
    :40s Jump Rope
    :20s Rest
    :40s Ab Mat Situps
    :20s Rest
    :40s Row
    :20s Rest


      


    WOD:
    “Annie Got Wrecked”
    100 Double Unders, 50 AbMat Sit-ups, 200m Row
    80 Double Unders, 40 AbMat Sit-ups, 200m Row
    60 Double Unders, 30 AbMat Sit-ups, 200m Row
    40 Double Unders, 20 AbMat Sit-ups, 200m Row
    20 Double Unders, 10 AbMat Sit-ups, 200m Row
    *Sub Toe Taps (45# Plate) for DU.


      


    Finisher:
    2-3 Sets of 10 Lateral Step-Ups


     


    Saturday, November 25


    Warmup:
    3 Rounds
    10/8 Calorie Bike
    10 Air Squats
    100' Single Arm OH Carry


     


    WOD:
    “Saved by the Bell”
    5 Rounds:
    21 Air Squats
    15/10 Calorie Bike
    9 Alternating Dumbbell Snatches (50/35)


      


    Boot Camp:
    5 Rounds
    :40s Air Squats
    :20s Rest
    :40s Bike
    :20s Rest
    :40s Top of Pushup Hold
    :20s Rest