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, May 21 to Saturday, May 26

  • Monday, May 21


    Warmup:
    500/400m Row
    +
    2 Rounds
    20 Lateral Banded Step Overs
    5 Deadlifts (Empty Bar)
    5 Power Cleans
    5 Hang Power Cleans
    5 Front Squats
    5 Push Presses


    Part 1:
    20 Minutes to Build to Power Clean 1RM
    – 8-10 Total Sets
    -Rest 2;00


    Part 2/QuickFit:
    30 Hang Power Cleans (95/65)
    30 Front Squats (95/65)
    30 Push Press (95/65)


     


    Tuesday, May 22


    Warmup:
    100' Each (2 Lengths)
    Butt Kicks
    High Knees
    Side Shuffle
    Karaoke
    Skip
    +
    2 Sets
    10 PVC Shoulder Passes
    8 KBS
    6 Pullups


    WOD:
    Every 5:00 x 4 Sets:
    Run 400 Meters
    15 KBS (53/35)
    12 Pull-ups
    *Scale Run to 200m to allow for rounds of 4 minutes or less.
    *Sub Ring Rows for Pullups.


    Finisher:
    1a) DB Single Leg RDLs x 6-8 ea. Rest 30s.
    1b) DB Hammer Curls x 8-10. Rest 30s.
    1c) Flutterkicks x 30. Rest 30s


     


    Wednesday, May 23


    Warmup:
    Double Under Technique
    :20s Standing Calf Hold
    :20s Hollow Body Hold
    :20s Pogo Hops
    :20s Pogo Hops w/ Hip Tap
    +
    2 Rounds
    10 Squat Jumps
    10 Strict Presses


    Part 1:
    20 Minutes to Build to Push Jerk or Split Jerk 1RM


    Part 2/QuickFit:
    For Time:
    50-40-30-20-10
    Double Unders or Singles
    25-20-15-10-5
    Wall Balls (20/14)


     


    Thursday, May 24


    Warmup:
    2 Minute Row
    +
    2 Rounds
    :20s Wall Facing Handstand Hold
    5 Ab Mat Situps
    10 Air Squats
    +
    2-3 Sets 5 Power Snatches


    WOD:
    AMRAP 20:
    2 Wall Climbs
    10 Power Snatch (75/55)
    15 Abmat Sit-ups
    20 Calorie Row
    25 Air Squats


     


    Friday, May 25


    Warmup:
    2 Minutes Jump Rope
    1 Minute Shoulder Distraction (Each Side)
    +
    2 Sets
    4 Step-Ups
    4 Box Jumps
    +
    2-4 Sets
    6 Push Presses
    6 KB Swings
    *Build to workout weight.


    WOD:
    Partner "Jack"
    20 minute AMRAP
    10 Push Presses (115/75)
    10 KB Swings (53/35)
    10 Box Jumps (24/20)
    *One partner works at a time. Alternate after full rounds.


     


    Saturday, May 26


    Warmup:
    2 Minutes Burpees
    +
    2-3 Sets
    3 Pullups
    6 Pushups
    9 Air Squats


    WOD:
    "Murph"
    1 Mile Run
    . . . then. . .
    20 Rounds
    5 Pullups
    10 Pushups
    15 Air Squats
    . . . then. . .
    1 Mile Run
    *Scale Runs or reps to half as needed. If you've never done this before than half of everything will more than likely be plenty and if you feel AWESOME after that then do the other half!