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, September 18 to Saturday, September 23

  • Monday, September 18


    Warmup:


    4 Minutes EMOM
    1 - :40s Row
    2 - :40s Jump Rope
    +
    12 Min Amrap
    5 1 Arm Ring Rows
    10 Pushup Shoulders T's
    :20s Supinated Bar Hang
    +
    8 Box Jumps
    8 T2B
    3x8 Thrusters


    CrossFit


    WOD:
    “Mighty Mouse”
    AMRAP 18:
    30 Thrusters (95/65)
    30 Box Jumps (24/20)
    30/20 Calorie Row
    30 Toes to Bar


     


    Finisher:


    2 Sets of 10 Step-Ups (Each Leg)


     


    QuickFit


    “Mighty Mouse”
    AMRAP 18:
    30 Thrusters (95/65)
    30 Box Jumps (24/20)
    30/20 Calorie Row
    30 Toes to Bar
    *Sub Wall Balls for Thrusters


     


    Tuesday, September 19


    Warmup:
    8 minute AMRAP
    400m Run
    12/9 Calorie Bike
    5 Sumo Inch Worms
    +
    1 Minute Shoulder Distraction (Each)
    +
    3-4 Sets of 5 Power Snatches


     


    CrossFit


    WOD:
    “All Fours”
    AMRAP 4
    400 Meter Run
    27/20 Calorie Bike
    Max Power Snatches (75/55)
    AMRAP 4
    400 Meter Run
    21/15 Calorie Bike
    Max Power Snatches (95/65)
    AMRAP 4
    400 Meter Run
    15/10 Calorie Bike
    Max Power Snatches (115/80)
    *Rest 4 minutes between each.


     


    Finisher:


    2 Sets of 10-12 Suitcase Deadlifts


     


    QuickFit


    “All Fours”
    AMRAP 4
    400 Meter Run
    27/20 Calorie Bike
    Max Power Snatches (75/55)
    AMRAP 4
    400 Meter Run
    21/15 Calorie Bike
    Max Power Snatches (95/65)
    AMRAP 4
    400 Meter Run
    15/10 Calorie Bike
    Max Power Snatches (115/75)
    *Rest 4 minutes between each.
    **Sub KB Swings for Snatches.


     


    Wednesday, September 20


    Warmup:
    5 minute AMRAP
    250/200m Row
    10 Shoulder Taps
    10 Supinated Ring Rows
    +
    10 Shoulder Passes (Each)
    +
    10 Strict Pullups
    3-4 Sets of 8-10 Bench Presses


     


    CrossFit


    WOD:
    “Strict Lynne”
    5 Rounds:
    Max Bodyweight Bench Press
    Max Strict Pull-ups
    *No rest between Bench & Pullups.
    Rest 3:00 between rounds.


     


    Finisher:


    3 Sets 10-15 KB or DB Single Arm High Pulls


     


    QuickFit


    “Strict Lynne”
    5 Rounds:
    Max Bodyweight Bench Press
    Max Strict Pull-ups
    *No rest between Bench & Pullups.
    Rest 3:00 between rounds.


     


    Thursday, September 21


    Warmup:
    5 minute AMRAP
    20 Double Unders
    10 Alternating Lunges
    20 Double Unders
    10 PVC Good Mornings
    +
    1 Minute Pigeon
    +
    3-4 Sets of 5 Back Squats


     


    CrossFit:


    Part 1:
    5 Sets of 5 Back Squats (~70%)
    *Weight stays the same. Do a set every 2 minutes.


     


    Part 2:


    AMRAP 15:
    60 Double Unders
    30 Alternating Lunges
    15 Deadlifts (185/115)


     


    QuickFit:


    AMRAP 15:
    60 Double Unders
    30 Alternating Lunges
    15 Deadlifts (185/115)


     


    Friday, September 22


    Warmup:
    800m Run
    +
    3 Rounds of Rowling w/Partner
    +
    Thruster Progression
    HSPU Progression


     


    CrossFit


    Part 1:
    10 Strict Handstand Pushups
    rest 1:00
    8 Strict
    rest :45
    6 Strict
    rest :30
    4 Strict
    rest :15
    2 Strict
    *Scale to Strict Press.


     


    Part 2:


    800m Run
    40/30 Calorie Row
    30 Burpees
    20 Thrusters (115/75)


     


    QuickFit:


    800m Run
    40/30 Calorie Row
    30 Burpees
    20 Thrusters (115/75)
    *Sub Goblet Squats for Thrusters


     


    Saturday, September 23


    Warmup:
    5 minute AMRAP
    400m Run
    AMRAP
    10 Ring Rows
    10 Pushups
    10 Situps
    10 Air Squats


     


    Part 1:


    5, 4, 3, 2, 1 Rope Climbs
    *Alternate with a partner after each round.


     


    Part 2:


    3 Rounds For Time
    10 Pullups
    20 Pushups
    30 Situps
    40 Air Squats


     


    Boot Camp:


    16 Minutes EMOM
    1 - :30s Ring Rows
    2 - :30s Pushups
    3 - :30s Situps
    4 - :30s Air Squats