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, August 14 to Saturday, August 19



  • Monday, August 14


    Warmup:
    400m Run
    10 Shoulder Passes (Each Pos.)
    +
    4 Rounds
    3 Turkish Situps (R)
    2 Turkish Get Ups (R)
    3 Turkish Situps (L)
    2 Turkish Get Ups (L)
    200' Double KB Front Rack Carry
    +
    1-2 Sets 10 Power Snatches


     


    WOD:
    5 Rounds For Time
    400m Run
    15 Power Snatches (75/55)


     


    Boot Camp:
    3 Rounds
    400m Run
    10 Single Arm KBS (Each Arm)
    20 Situps


     


    Tuesday, August 15


    Warmup:
    2 Rounds
    15/10 Calorie Row
    5 Sumo Inch Worms
    5 Pause Wall Balls
    +
    2 Rounds
    7 Thrusters
    7 Pullups
    7 Burpees


     


    WOD:
    9 Rounds For Time
    7 Thrusters (75/55)
    7 Pullups
    7 Burpees
    *Row 50/35 Calories after round 3 and round 6.


     


    Boot Camp:
    15 minute AMRAP
    15 Calorie Row
    15 Air Squats
    10 Ring Rows
    5 Burpees


     


    Wednesday, August 16


    Warmup:
    3 Rounds
    1 Minute Jump Rope
    :20s Hollow Body
    10 Side Leg Swings
    +
    Hang Power Clean Technique


     


    Part 1:
    15 minutes
    A. Every minute on the minute for 5 minutes
    3 Hang Power Cleans
    B. Every 2 minutes for 10 minutes
    1 Hang Power Cleans


     


    Part 2:
    7 minute AMRAP
    1 Hang Power Cleans (155/105)
    30 Double Unders
    2 HPC
    30 Double Unders
    3 HPC
    30 Double Unders
    . . . Continue adding 1 HPC each set. . .
    *Scale DU to same number of Singles.


     


    Boot Camp:
    4 Rounds
    200 Singles
    2 Sled Push & Pulls
    8 Calorie Bike
    12 Barbell Curls


     


    Thursday, August 17


    Warmup:
    2 Rounds
    10/8 Calorie Bike
    10 Pushup Shoulder Taps
    :30s Supinated Bar Hang
    10 Front Rack Reverse Lunges
    5 T2B
    5 Strict Dips


     


    WOD:


    15 minute AMRAP
    40/30 Calorie Bike Buy In
    . . . then. . .
    15 T2B
    12 Front Rack Reverse Lunges (115/75)
    9 Strict Dips


     


    Boot Camp:
    15 minute AMRAP
    10 Dips
    20 Calorie Bike
    30 GT2B
    40 Reverse Lunges


     


    Friday, August 19


    Warmup:
    2 Rounds
    1 Minute Row
    10 Shoulder T's
    20 Lateral Step Overs
    :20s Side Plank
    +
    3-4 Sets of 8 Deadlifts & Single Arm Strict Presses


     


    Part 1:
    21-15-9
    Deadlifts (225/155)
    Single Arm Strict Presses (Each Arm)


     


    Part 2:
    2 Rounds
    1 Minute Side Plank (Each Side)
    1 Minute Plank
    1 Minute Rest


     


    Boot Camp:
    2 Rounds
    :40s On & :20s Off
    Side Plank (Left)
    Shuttle Sprints
    Side Plank (Right)
    Calorie Row
    Front Plank
    Calorie Bike
    Superman Hold
    Jump Rope


     


    Saturday, August 19


    Warmup:
    800m Run
    10 Ring Rows
    10 KTC
    1-2 Rope Climbs
    +
    3-4 Sets of 5 Front Squats


     


    WOD:
    20 minute AMRAP
    10 Front Squats (205/135)
    5 Rope Climbs
    400m Run


     


    Boot Camp:
    15 minute AMRAP
    400m Run
    15 Ring Rows
    15 KTC
    15 Goblet Squats