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, December 18 to Saturday, December 23

  •  


    Monday, December 18


    Warmup:
    2 Minute Row
    2 Minute Jump Rope
    +
    2 Sets
    6 Box Jump Overs
    6 Pause Wall Balls
    +
    3-4 Sets of 5 Power Snatches


     


    WOD:
    “Humpty Dumpty”
    3 Rounds:
    10 Power Snatches (115/75)
    20 Box Jump Overs (24/20)
    30 Wallballs (20/14)


     


    QuickFit:
    15 minute AMRAP
    10 KB SDHP
    20 Box Jump Overs
    30 Wall Balls


     


    Tuesday, December 19


    Warmup:
    3 Rounds
    1 Minute Row
    10 Front & Side Leg Swings


     


    Part 1:
    2k Row


     


    Part 2:
    Bulletproof Back Workout 4
    3 Rounds
    Turkish Sit Up: x 8 each arm
    *This is the first part of a Turkish Get Up
    1 Arm Power Row: x 8 each arm
    8 Barbell Rollouts
    8 PVC Sumo Stance Good Morning
    :30s Barbell Overhead Hold


     


    Wednesday, December 20


    Warmup:
    3 Rounds
    :30s Bike
    :20s Supinated Bar Hang
    10 Shoulder T's
    5 Lateral Step-Ups (Each)
    +
    :10s Top of Dip
    3 Dip Negatives
    :10s Bottom of Dip


     


    Part 1:
    3 Sets
    5 Weighted Dips
    10 Barbell Curls


     


    Part 2/QuickFit:
    5 Rounds
    1 Minute At Each
    Alternating Goblet Step-Ups
    Ring Dips
    Assault Bike
    Rest


     


    Thursday, December 21


    Warmup:
    8 minute AMRAP
    20 Lateral Step Overs
    10 Ab Mat Situps
    5 Sumo Inch Worms
    +
    3-4 Sets of 7 Deadlifts


     


    WOD:
    “Undead”
    5 Rounds:
    15 Deadlifts (155/105)
    25 AbMat Sit-Ups


     


    Finisher:
    Bulletproof Back Workout 5
    12 Minutes For Quality
    10 Bird Dogs
    10 Dead Bugs
    20 Side Plank Holds (2 seconds each)


     


    QuickFit:
    3 Rounds
    5 Deadlifts
    15 Calorie Row
    25 Ab Mat Situps


     


    Friday, December 22


    FRIEND FRIDAY Bring a friend or 2 to workout with you!


    Warmup:
    2 Minutes Jump Rope
    10 PVC Shoulder Passes (Each)
    +
    2 Rounds
    3 Pullups
    6 Pushups
    9 Air Squats


     


    WOD/QuickFit:
    "Jumping Cindy"
    20 minute AMRAP
    5 Pullups (Ring Rows)
    10 Pushups
    15 Air Squats
    *100 Double Unders or 200 Singles at minutes 0, 4, 8, 12, and 16.


     


    Finisher:
    100 Flutterkicks


     


    Saturday, December 23


    Warmup:
    1 Round of Boot Camp


     


    Boot Camp:
    3 Rounds
    :30s On & :30s Off
    Strict Press
    Wall Sit
    Plank
    Assault Bike
    Rest


     


    WOD:
    3 Minutes Clean & Jerks (95/65)
    . . . Rest 3 Minutes. . .
    2 Minutes Clean & Jerks
    . . . Rest 2 Minutes. . .
    1 Minute Clean & Jerks


     


    Finisher:
    75/50 Calorie Bike