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, July 17 to Saturday, July 22

  •  


    Thursday's 8:30 pm class is cancelled - sorry for the inconvenience.


     


    Monday, July 17


    Warmup:
    2 Minute Row
    10 Shoulder Passes (Each Position)
    +
    1 Round of Part 2
    +
    3-4 Sets of 7 Power Snatches

    Part 1:
    "Isabel"
    30 Snatches (135/95)

    Part 2:
    5 Rounds w/Each Arm Not For Time
    12 1 Arm Suitcase Deadlifts
    9 1 Arm Hang Cleans
    6 1 Arm Strict Presses


    :30s Side Plank
    *Switch arms after you complete a full round.

    Boot Camp:
    15 minute AMRAP
    15 KB SDHP
    12 Calorie Bike
    9 Ring Rows
    1 Minute Plank


     


    Tuesday, July 18


    Warmup:


    2 Rounds
    1 Minute Row
    1 Minute Jump Rope
    5 Sumo Inch Worms
    5 Burpee Box Jumps
    +
    3-4 Sets of 7 Power Cleans

    WOD:
    4 minute AMRAP
    27 Calorie Row
    21 Power Cleans (135/85)
    15 Burpee Box Jumps (24/20)
    4 minute AMRAP
    27 Calorie Row
    21 Power Cleans (115/75)
    15 Burpee Box Jumps (24/20)
    4 minute AMRAP
    27 Calorie Row
    21 Power Cleans (95/65)
    15 Burpee Box Jumps
    *Rest 4 minutes between each AMRAP.

    Boot Camp:
    4 minute AMRAP
    21 Calorie Row
    15 Situps
    9 Burpee Box Jumps
    *Rest 1 minute between each AMRAP.


     


    Wednesday, July 19


    Warmup:
    1 Minute Shoulder Distraction (Each Arm)
    +
    2 Rounds
    200m Run
    10 Front Squats
    10 Push Presses
    10 Thrusters

    Part 1:
    10 Minutes Each
    1. Build to a heavy Front Squat (1-3 Reps)
    2. Build to a heavy Push Press (1-3 reps)

    Part 2:
    10 Minutes EMOM
    1 - 200m Run
    2 - 5 Thrusters

    Boot Camp:
    15 Minutes EMOM
    1 - 200m Run
    2 - :40s Wall Sit
    3 - :40s Hollow Body Hold


     


    Thursday, July 20


    Warmup:
    3 Rounds
    1 Minute Bike
    20 Lateral Banded Step Overs
    5 T2B
    5 Hand Release Pushups
    100m Single Arm Farmer's Carry

    WOD:
    15 minute AMRAP
    15 T2B
    15 Hand Release Pushups
    200m Farmer's Carry (2 KB's or DB's)

    Boot Camp:
    15 minute AMRAP
    10 GT2B
    10 Hand Release Pushups
    30 Flutterkicks
    200m Farmer's Carry


     


    Friday, July 21


    Warmup:
    3 Rounds
    1 Minute Row
    1 Minute Double Unders
    10 Air Squats
    5 Pullups

    Part 1:
    Superset
    A. 3 Sets of 5 Weighted Pullups
    *Keep the weight the same for all 3 sets.
    B. 3 Sets of 10 Single Arm High Pulls

    WOD: 3 Rounds For Time
    75 Double Unders
    50 Air Squats
    25 Calorie Row

    Boot Camp:
    4 Rounds
    1 Minute Jump Rope
    1 Minute Step Ups
    1 Minute Row
    1 Minute Rest


     


    Saturday, July 22


    Warmup:
    2 Rounds
    1 Minute Bike
    10 Ring Rows or 1 Rope Climb
    5 Single Arm KB Swings
    :20s Side Plank
    5 Shoulder Passes
    +
    2-3 Sets of 5 Snatches & Clean & Jerks

    WOD:
    Teams of 3
    120 Calorie Bike
    60 Power Snatches (115/75)
    12 Rope Climbs
    120 Calorie Bike
    60 Clean & Jerks (115/75)
    12 Rope Climbs
    *Break up reps however you'd like.

    Boot Camp:
    15 minute AMRAP
    10 Single Arm KB Swings (Each Arm)
    15 Ring Rows
    10 Calorie Bike or Row
    :30s Side Plank (Each Side)