WOD's

Wednesday

CrossFit One Way – CrossFit 8am and 9am class only. We will let you know by morning today if we have recieved power to continue our evening class. Metcon Metcon (Time) For time: 5 Rounds 7 Front Squats 185/125 5 … Continue reading

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Tuesday

CrossFit One Way – CrossFit Only 8am and 9am classes today until further notice. We have no electricity. Metcon Metcon (Time) Complete this Hurricane Chipper for time: 400m Run 35- Russian swings 53/35 35- Situps 35- Russian swings 35- Toes … Continue reading

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Wednesday

CrossFit One Way – CrossFit URGENT MESSAGE: CLOSED FOR HURRICANE IRMA ON…. THURSDAY FRIDAY SATURDAY SUNDAY We will keep you updated if we are able to open back up on Monday. Stay safe everyone. Metcon Coffey (Time) For time: Run … Continue reading

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Tuesday

CrossFit One Way – CrossFit Helen for Houston! Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon (No Measure) On your own: DB Bicep curls 5×10 (each side) Tricep Extension … Continue reading

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One Way FitCamp

CrossFit One Way – One Way Fit Camp Warm-up (No Measure) Dowel Warm up Game Metcon (No Measure) Upper/Lower Body Circuit 4 Rounds at 1:00 each movement with 30 seconds of rest Blast off Pushup with Knee tuck to Plank … Continue reading

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Sunday One Way Fitcamp

CrossFit One Way – One Way Fit Camp CLOSED MONDAY! (LABOR DAY!) Conditioning/Accessory Metcon (No Measure) Push ups 100 Pull ups 100 Shoulder touch 100 V up 100 Elbow to knee 100 Alternating tow touch 100 Jumping squats 100 Jumping … Continue reading

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Friday

CrossFit One Way – CrossFit Metcon Bear Complex (Find Max Lift) Power Clean Front Squat Push Press Back Squat Second Push Press20 mins to find your max for the bear complex. Metcon (No Measure) Bodybuilding: Coach’s discretion

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Thursday

CrossFit One Way – CrossFit Reminder: CLOSED MONDAY, SEPTEMBER 4TH (LABOR DAY) CLOSED SATURDAY, SEPTEMBER 9TH (TEAM COMPETITION) Metcon Metcon (No Measure) Guess What Thursday?

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Warm-up (No Measure) Med Ball Shots warm up Game – 6 minute AMRAP Split into two groups Each person from each group must squat and toss the ball into a Box and … Continue reading

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Wednesday

CrossFit One Way – CrossFit Reminder: CLOSED NEXT MONDAY, LABOR DAY! Metcon Metcon (Time) Happy Birthday Heather! Find your Team of 4: For time: 1) 1986 Row/50 Cal on Assault Bike 300 Kbs 53/35 300 Box Jumps 2) 1986 Row/50 … Continue reading

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