CrossFit One Way – CrossFit

Hey One Way peeps. This Saturday we are taking our workout to the aquatic center in Coral Springs. Really close to the track where we were the last 2 Saturdays. Bring $4 for entry and your bathing suit. We will be doing some new workouts in the pool. If you can’t swim, don’t worry, we will modify as needed and keep you in the kiddie pool, I mean the shallow end. 😉

Saturday Pool WOD starts at 10am!!!

*Gym will be closed Saturday*


Bench Press (5×2 Find your 2RM)

Progressive Loading for each set. Last set should be your heaviest 2. Record heaviest.

Metcon (AMRAP – Rounds)

Bench Press Burner:

Starting w/ empty bar, Perform 10 reps

*Increase weight and perform another 10

*Increase weight and perform another 10

*Increase weight and perform another 10

*Decrease to previous weight and perform 10

*Decrease again and perform 10

*Decrease back to the barbell and perform 10
Total of 7 sets. Goal is for all sets to be unbroken. Record unbroken sets.


Metcon (No Measure)

Tabata- 20 sec on/ 10 sec off

8 Rounds

Stationary OHL 45/25

20 second Plank Hold on 1 leg
Perform Amrap of OHL. 20 second Plank Hold with 1 leg. Alternate leg every round.

1 Round = OHL and Plank

This entry was posted in WODS. Bookmark the permalink.