Month: October 2016
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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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WOD May 25, 2018 (Friday)
Read More: WOD May 25, 2018 (Friday)Capacity: 30 Cal Assault Bike For Time. This is an all out sprint for time! Weightlifting: E2MOM 10 mins 1 Power Snatch + 1 Hang Power Snatch at 80% of 1 RM Power Snatch WOD: Double Helen: 3 Rounds For Time -CAP 22 Minutes: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell…
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WOD May 24, 2018 (Thursday)
Read More: WOD May 24, 2018 (Thursday)Gymnastics: Muscle-ups EMOM 6 mins 2 Ring Muscle Ups + 3 Dips) Weightlifting: Push Press E2MOM 10 Mins 4 push press at 85% of your max alternate with 15 push ups on alternate minute WOD: AMRAP in 8 Minutes 5 Strict Press 95/65 rx+ 115/85 lb 15 Box Jumps 24/20 100 meter run after each…
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WOD May 23, 2018 (Wednesday)
Read More: WOD May 23, 2018 (Wednesday)Skill Work: Max Duration Hand Stand Hold Go for a max HS hold either free standing or against the wall Weightlifting: Front Squat E2MOM 12 mins 4 F.S at 75-80% of your 1 rep max WOD: Max rounds in 3 minutes of: 3 Over Head Squats 95/65 RX+:135/95 6 Power Snatch 95/65 RX+:135/95 9 Toes…
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CrossFit – Wed, Jan 15
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
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CrossFit – Tue, Jan 14
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…
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CrossFit – Mon, Jan 13
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (8 Rounds for reps) 16 Min E2MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50