WOD's

Monday

One Way Fitness – FitX Training Wodify Pulse- Launches June 23rd. Have you sign up to it yet? Our Special of 50% off ends in 7 days! Metcon Metcon (Time) For time: 15 min Cap 10-20-10 Clean 135/95 Burpees over … Continue reading

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Sunday

One Way Fitness – One Way Fit Camp Metcon (Time) Team of 2: 3000m row/3.6 mike bike 200 dubs/400 singles 100 burpees Split reps as needed

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Friday

One Way Fitness – FitX Training Reminder: Beach Day at 8am on Saturday. No classes at the gym Saturday 9am and 10a.m. See you at the beach 8am. Weightlifting Back Squat (3×10) Work at 70% of 1RM. Weight stays the … Continue reading

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One Way Fit Camp

One Way Fitness – One Way Fit Camp Metcon (No Measure) 30 minute Time Cap Team of Two 50 Cal Rower 50 Rotational Medball Passes 50 Medball Squat and Toss 50 Medball drop chess press pass 50 Overhead Medball walking … Continue reading

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Wednesday

One Way Fitness – FitX Training Metcon Metcon (Time) For time: 75 Kettlebell Swings 53/35 75 Pull Ups 50 Kbs 50 Hspus 25 Kbs 25 Toes to Bar Bench Press (3×5) Build. End at heaviest weight.

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Tuesday

One Way Fitness – FitX Training Metcon Metcon (AMRAP – Rounds) Amrap 25: 5 Front Squats 95/65 10 Sit ups 15 Plank jacks Metcon (No Measure) On Your Own: 100 Bicep Curls (finish first) 200 Bench Dips

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One Way Fit Camp

One Way Fitness – One Way Fit Camp Metcon (No Measure) Line Formation Cone to Cone 4 Rounds of Lateral plank walk to reverse lunge Inchworms to rotational squats Bear Walk to Burpee Broad jumps 4 Rounds of 30/30 Blast … Continue reading

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Monday

One Way Fitness – FitX Training Beach WOD this Saturday, June 16th at 8:00am in Pompano Beach (down Atlantic blvd) There will be no 9am or 10am classes this Saturuday Metcon Back Squat (5×10) Use 50% of your 1RM. 50% … Continue reading

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One Way Fit Camp

One Way Fitness – One Way Fit Camp Metcon (Time) One Way Chipper 50 DB Reverse Lunges 50 DB Seated shoulder press 50 DB Squats 50 Upright Rows 50 CAL Row/Bike 50 DB box Step overs 50 DB floor press … Continue reading

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Friday

One Way Fitness – FitX Training Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetRest 5 Mins then… CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, … Continue reading

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