WOD's

Tuesday

One Way Fitness – FitX Training Metcon Metcon (Time) Grab a partner For time: 3 Rounds 1000m Row/50 Cal bike 24 Deadlifts 225/155 42 Box Jumps 24/20 Scaled- 155/95 Rtg- 275/185

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One Way FitCamp

One Way Fitness – One Way Fit Camp Metcon (No Measure) 3 Circuit Style Workouts all 10:00 each with a 3:00 rest “Death By Calories” 10 Cal Row/AB 12 KB front Racked DB push press (per arm) 10 Cal Row/AB … Continue reading

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Monday

One Way Fitness – FitX Training This is the last week until our Barbells for Boobs event on Saturday! Metcon Metcon (Time) For time: 800m Run 100 ft walking lunges 20 Kbs 53/35 400 Run 100 ft walking lunges 45/25 … Continue reading

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#sweatysunday

One Way Fitness – One Way Fit Camp Team!: Metcon (Time) Pick a partner and get to work! 200m Run (partners run together, always!) 15 dB burpee to hp snatch 50/35 15 dB box step ups 200m Run 20 dB … Continue reading

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One Way FitCamp

One Way Fitness – One Way Fit Camp Metcon (No Measure) 100 Front rack hold DB hang clean alternating every 5 reps Partner 2 hang from rig M-35lbs F- 20lbs 75 box jumps Partner 2 Single arm farmer hold switching … Continue reading

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Friday

One Way Fitness – FitX Training Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

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Thursday

One Way Fitness – FitX Training Metcon Metcon (AMRAP – Rounds and Reps) Guess What Thursday???

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Happy Thursday

One Way Fitness – One Way Fit Camp Metcon (No Measure) Warm up 3 Full Rounds of 2:00 stations with minimal break. At the end of the cycle we will break for 2:00 Station 1A- Max Miles on the AirBike … Continue reading

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Wednesday

One Way Fitness – FitX Training Weightlifting Back Squat (3×10) Build. End at heaviest. Metcon Metcon (No Measure) Not for time: 3 Super sets of 30 Goblet narrow squats 50 ft Goblet hold walking lunges Rest for 90 seconds, then … Continue reading

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One Way fit camp

One Way Fitness – Open Gym Metcon (No Measure) ***Group style workout, lets smile, have fun and ready to take some photos**** Warm up with Dowel game A)Group Circles of 6 2 Rounds of 40/20 Squat Hold Medball Toss Medball … Continue reading

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