Month: October 2016
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WOD September 28 ,2017 (Thursday)
Read More: WOD September 28 ,2017 (Thursday)Skill Work: Ring Dips EMOM 6 Mins 5-10 reps of ring dips. Work on that kipping ring dip technique and really drive with your triceps Weightlifting: Power Clean EMOM 10 mins 1 Power Clean. Use 10 Minutes to work up to a moderate or strong effort power clean. Start with a light load and work…
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WOD September 27, 2017 (Wednesday)
Read More: WOD September 27, 2017 (Wednesday)Skill Work: Max Double-Unders AMRAP 5 Mins, look to establish a max set of unbroken double unders Weightlifting: Front Rack Lunge E2MOM 12 Mins 8 Front Rack Lunges (4 each leg) at 45% of 1 RM Front Squat WOD: AMRAP 10 mins 10 Deadlifts at 225/155 rx+ 275/185 5 Hand Stand Push Ups 10 Pull…
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WOD September 26, 2017 (Tuesday)
Read More: WOD September 26, 2017 (Tuesday)Skill Work: Weighted Pull-ups EMOM 6 MINS 3 weighted pull ups w/ pause at top of pull up Weightlifting: Romanian Deadlift E2MOM 14 Mins, 6 ROMANIAN DEADLIFTS Romanian Deadlift : This exercise is a new deadlift variation used to strengthen solely the hamstring tendon, it first involves bring the bar to the hip and…
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WOD September 25, 2017 (Monday)
Read More: WOD September 25, 2017 (Monday)Skill Work: Tabata Single Arm Kettlebell Walks Men use 24 women use 16 kg. Look to squeeze your arms as close to your ear as possible! Weightlifting: Thruster E3MOM 15 mins, work up to a new 1 rm thruster from the RACK, look to use an explosive drive form the bottom of the squat to…
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Thank You One World Family!
Read More: Thank You One World Family!Big shout-out to everyone who came together to show their support at the September 23, 2017 awareness event at One World! It was a blast and couldn’t have happened without each and every one of you! Fun was had at the Annual One World Picnic. Let’s do it again next year, One World Family!
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One World Events – September 23, 2017 (Saturday)
Read More: One World Events – September 23, 2017 (Saturday)Hey One Worlders, We have two major events going around this Saturday, September 23, 2017. LIFT UP AUTISM At 09:00am, One World will be hosting Lift Up Autism, a competition for a cause that supports the early diagnosis and treatment of Autism. Come by One World and participate or cheer on the athletes who will…
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2017 Autism Awareness
Read More: 2017 Autism AwarenessIt is that time again to Train Heroic for Autism Awareness at One World! Each year, One Worlders and their families come together to Workout in support of Autism Awareness. For some of our members, this cause is very personal. Please register for the event at One World at CrossFit One World: Lift Up Autism…
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WOD September 22, 2017 (Friday)
Read More: WOD September 22, 2017 (Friday)Skill Work: Handstand Push-ups EMOM 6 mins straight set of HSPU. We will work on your HSPU here, either against the wall or free standing if you are more advanced, look to maintain a number you can maintain for all 6 mins. Weightlifting: Back Squat E2MOM 14 mins 4 back squats FROM THE FLOOR…
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WOD September 21, 2017 (Thursday)
Read More: WOD September 21, 2017 (Thursday)Skill Work: Weighted Pull-ups EMOM 4 mins 5 weighted pull ups Weightlifting: Hang Snatch EMOM 10 Mins, 1 hang squat snatch from any position (high, low or mid thigh), work at a weight that you can maintain technique all the way through, 70% of your 1 rm snatch is a good load WOD:…
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WOD September 20, 2017 (Wednesday)
Read More: WOD September 20, 2017 (Wednesday)Gymnastics: Muscle-ups Tabata Muscle up or bar muscle up. Choose either bar or ring muscle up for this tabata, there isn’t much rest here, so look to maintain a rep scheme to your skill level on these! Weightlifting: Back Rack Lunge E2MOM 12 Mins 5 lunges each leg at 45% Backsquat of 1 rep…
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CrossFit – Mon, Jan 13
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CrossFit – Sun, Jan 12
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