Month: October 2016
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WOD January 30, 2018 (Tuesday)
Read More: WOD January 30, 2018 (Tuesday)Skill Work: Tabata Hand Stand Hold Weightlifting: Front Squat E3MOM 15 Mins work up to a new 1 RM Front Squat WOD: For Time – Cap 17 minutes 80 Double Unders 40 Wall Balls 60 Double Unders 30 Wall Balls 40 Double Unders 20 Wall Balls 20 Double Unders 10 Wall Balls
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WOD January 29, 2018 (Monday)
Read More: WOD January 29, 2018 (Monday)Skill Work: Tabata Kettlebell Carrys Single Arm Kettle Bell Carrys, Alternating 32/24 KG Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 MINS 1 SGPP + 1 OHS go for MAX. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: For Time 1-10 Power…
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The Road to Swole Contest
Read More: The Road to Swole ContestCrossfit One World is kicking off “The Road to Swole” contest, challenging you to track your own fitness for 3 months. The One World Member who has the biggest change in their overall body composition will win a free month of membership or one session (6 weeks) of bootcamp. On top of prizes like a…
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Body Spec January 2018
Read More: Body Spec January 2018Body Spec’s is back! Body Spec will be coming back to One World on 1/27. Start your new year off right by scheduling your scan now. This event is open to the public so reserve your spots early. BodySpec DexaScan Sat 8:30 AM · Crossfit One World & Self Defense – Krav 33415 Western Avenue,…
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WOD January 26, 2018 (Friday)
Read More: WOD January 26, 2018 (Friday)Capicity: 30 Calories Assault Bike for time Weightlifting: Back Squat E2MOM 10 minutes 2 backsquats 86% of 1rm bs WOD: “School Boy” AMRAP 20 Minutes 5 Body Weight Deadlifts 1 Rope Climb
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WOD January 25, 2018 (Thursday)
Read More: WOD January 25, 2018 (Thursday)Skill Work: Tabata Tabata Hand Stand Push Ups RX+: Strict HSPU Weightlifting: Muscle Snatch and Squatch Snatch Combo. Continuous 12 min EMOM Clock set: Complete Part A and B. Part A: Muscle Snatch EMOM 6 minutes work up to a new 1RM Muslce Snatch Start at 40% of 1rm snatch then work up to a…
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WOD January 24, 2018 (Wednesday)
Read More: WOD January 24, 2018 (Wednesday)CAPACITY: 30 Wall Balls for time Rx 20/14, Rx+ 30/20 Weightlifting: Deadlift E3MOM 12 minutes, 2 DL start at 80% -GO FOR 2 RM! WOD: 2 Part Metcon: A: AMRAP 5 minutes 30 double unders 10 Toes to bar *Rest 1 minute. Then start part B* B: 18.0 For time: 21-15-9 Alternating D.B Snatch 50/35…
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WOD Janurary 23, 2018 (Tuesday)
Read More: WOD Janurary 23, 2018 (Tuesday)Gymnastics: Muscle-ups EMOM 6 minutes 1 ring muscle up + 4 dips on rings *For beginners it will be: EMOM 6 minutes straight set of kipping ring dips Weightlifting: Front Squat E2MOM 10 minutes 2 Front Squats at 90% of 1RM WOD: AMRAP: in 15 Minutes 9 Push-ups 12 Box Jumps 24/20″ 15 Russian Kettlebell…
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WOD January 22, 2018 (Monday)
Read More: WOD January 22, 2018 (Monday)Skill Work: Dumbell Snatches For Time: 30 Alternating Dumbell Snatches 50/35 LBS Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 10 Minutes 2 SGPP + 1 OHS 85%-95% OF 1RM Snatch WOD: For Time: Males: 200 Calorie Row Females: 170 Calorie Row *Start at the top of each minute with 5 Thrusters 95/65…
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WOD January 19, 2018 (Friday)
Read More: WOD January 19, 2018 (Friday)Skill Work: 30 Calorie Row Weightlifting: Back Squat E2MOM 12 mins 2 back squats @ 83% of 1 RM Back Squat WOD: For time: Cap-20 minutes of 40 Alternating Dumbell Snatches 50/35 20 Over Head Squats 95/65 30 Alternating Dumbell Snatches 50/35 15 Over Head Squats 95/65 20 Alternating Dumbell Snatches 50/35 10 Over Head…
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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