WOD's

Friday

CrossFit One Way – CrossFit We officially have 2 FitCamp classes every Saturday. 9am and 10am starting tomorrow! Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Metcon (No Measure) Circuits will be partitioned into two Groups. Total of 4 rounds with 30 seconds of work and 30s break. After all six movements are completed per group, we will … Continue reading

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Wednesday

CrossFit One Way – CrossFit Weightlifting Back Squat (Find your 1RM) 30 Mins to find your max Metcon Metcon (No Measure) Finish before end of class: 50 Kb upright rows 53/35 50 V ups 50 Kb side dips 53/35 (each … Continue reading

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Tuesday

CrossFit One Way – CrossFit 2 FitCamp classes open Saturday. 9am and 10am! *Choose your destiny!* Metcon Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 … Continue reading

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Metcon (No Measure) KettleBell and Core Circuit 3 Rounds each 40/20 Circuit A 2 step lateral kb swings seesaw planks KB upright row plank walk outs Suicide Run Circuit B KB Goblet … Continue reading

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Monday

CrossFit One Way – CrossFit Awesome news! This Saturday we are officially opening a 10am FitCamp class! Saturday classes: 9am FitCamp 10am FitCamp Metcon Metcon (Time) For time: 5 Rounds 25 Single Arm Kb Snatch 53/35 25 Goblet Squats 53/35 … Continue reading

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Friday

CrossFit One Way – CrossFit Metcon Metcon (AMRAP – Reps) Amrap 5: Power Clean 115/75 Scaled: 75/55 Rest 3 Mins Metcon (AMRAP – Reps) Amrap 5: Stoh 115/75 Scaled- 75/55 Rest 5 mins Metcon (Time) For time: 800m Run 75 … Continue reading

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Thursday

CrossFit One Way – CrossFit Guess What Thursday??? Hint: Similar to a Wall Ball but different. It also requires a friend and its for time! Metcon Metcon (Time) For Time: ???

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Metcon (No Measure) 3 Rounds Each Circuit 30s/30s Circuit A A1- Inverted Rows A2- Pushup Jacks / Pushups B1- OH plated Lunges B2- Plated Squats C1- Jumping pullups with slow negatives C2- … Continue reading

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Wednesday

CrossFit One Way – CrossFit Metcon Metcon (Weight) Emom 10: 5 Front Squat 165/105 Rtg- 225/155From floor. Perform 5 Front Squats every minute. Keep weight medium-heavy. If possible, go heavier. Metcon (Time) 21-15-9-15-21 Deadlift 165/105 Burpee over bar Scaled- 115/85 … Continue reading

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