Month: November 2015
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WOD June 6, 2018 (Wednesday)
Read More: WOD June 6, 2018 (Wednesday)Skill Work: Tabata Burpee Box Jumps (AMRAP – Reps) Tabata Burpee Box Jumps 24/20″ rx+: 30″/24″. Your score will be total reps across all 8 rounds Weightlifting: Back Squat E2MOM 16 Mins 4 Back Squats at 75% of 1 rep max WOD: 4 rounds for max reps: 1 minute Power Snatches 115/75# rx+155/105 1 minute…
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WOD June 5, 2018 (Tuesday)
Read More: WOD June 5, 2018 (Tuesday)Skill Work: Tabata L-Sit Pull-ups Weightlifting: Power Snatch + OHS (EMOM 10 mins 1 Power Snatch + 1 OHS at 70%). We are going to work at 65-70% of our best Snatch for this EMOM, 1 Power Snatch + 1 Over Head Squat WOD: For time, CAP 21 minutes. With a running clock complete: 15-12-9…
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WOD June 4, 2018 (Monday)
Read More: WOD June 4, 2018 (Monday)Skill Work: Pistols EMOM 6 mins 5 Alternating pistols one each leg. Use a kettle bell as a counter balance if you are still progressing on this skill. Weightlifting: Bench Press E2MOM 12 mins 3 Bench press at 85% of 1 rep max WOD: Rankel – 20-Minute AMRAP of: 6 Deadlifts, 225#/155# 7 Burpee Pull-ups…
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Olympic Weightfting Seminar
Read More: Olympic Weightfting SeminarPerfect your Olympic Weightlifting Snatch Technique and help support our Youth Weightlifting Team’s Trip to train in China this summer! The one and only @coachpapayats will be hosting a weightlifting seminar you don’t want to miss! Discover what Chinese coaches do differently! –Learn Chinese methods and progressions for the snatch –Receive physical and verbal cues…
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WOD June 1, 2018 (Friday)
Read More: WOD June 1, 2018 (Friday)Skill Work: EMOM 6 mins 4 weighted pull ups. Weightlifting: Squat Cleans. E3MOM 12 Mins, work up to a new 2 rep max squat clean, it does NOT have to be touch and go, start at 85% of your max and add from there. WOD: 4 rounds for time: • 60 Double Unders • 15…
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WOD May 31, 2018 (Thursday)
Read More: WOD May 31, 2018 (Thursday)Skill Work: Muscle-ups EMOM 6 Mins 2 Ring muscle ups Weightlifting: Push Press E3MOM 12 mins work up to a new 3 rep max push press, start at 85% of your 1 Rep Max WOD: AMRAP 12 Minutes 2-4-6-8-10….etc Ring Dips American Kettle Bell Swings 32/24 KG
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WOD May 30, 2018 (Wednesday)
Read More: WOD May 30, 2018 (Wednesday)Skill Work: Tabata Hand Stand Hold Weightlifting: Front Squat E3MOM 12 mins work up to a new 3 Rep Max Front Squat, start at 85% and work up! WOD:8 Minute AMRAP of: • 10 Sumo Deadlift High Pull 115/75# • 10 Toes to Bar
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WOD May 29, 2018 (Tuesday)
Read More: WOD May 29, 2018 (Tuesday)Core: Tabata Plank Holds/ Flutter Kicks Alternating Weightlifting: Deadlift E3MOM 12 mins, work up to a new 1 rep max deadlift, if you feel like you are not up for a new 1RM stick with 90% for 4 singles WOD: 2 Rounds For Time • 25 Row (calories) • 25 Burpees • 25 Deadlifts 115/75#…
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Murph Challenge 2018
Read More: Murph Challenge 2018Murph Challenge 2018 – May 28th Join us at CrossFit One World on May 28, 2018 for our annual Murph Challenge WOD. The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor Navy SEAL Lieutenant Michael Murphy,…
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Memorial Day 2018 Schedule Change
Read More: Memorial Day 2018 Schedule ChangeMay 28, 2018 Memorial Day Schedule Change at One World Self Defense and Fitness. 7:00am – 8:00am Bootcamp 8:30am – 9:00am Masters CF 10:00am – 12:00pm Memorial Day Murph No Open Gym Enjoy the day with your loved ones and friends. Celebrate and remember those who fought for our great country on this Memorial Day.
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CrossFit – Tue, Nov 19
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) CRISS CROSS (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to…
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CrossFit – Mon, Nov 18
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…
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CrossFit – Sun, Nov 17
CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…