Month: February 2017
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WOD November 2, 2016 (Wednesday)
Read More: WOD November 2, 2016 (Wednesday)Overhead barbell carries with partner across gym floor Back Squat 3-3-3-3-3 100 m uneven farmers carry 10 Front Squats 135/95-Rx 10 push press 135/95 Rx
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WOD November 1, 2016 (Tuesday)
Read More: WOD November 1, 2016 (Tuesday)EMOM 6 mins. 5 burpees plus medicine ball cleans all same minute rx: 20/14 lbs. EMOM 8 Mins 5 toes to bar + 30 second Hand stand hold on the wall or free standing HS hold, all in same minute For time: time cap- 12 min 10-1 Box Jump overs rx: 24/20 1-10 hand stand…
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October 31, 2016 (Monday)
Read More: October 31, 2016 (Monday)EMOM 12 Mins. 2 clean deadlifts and 1 power clean at 60-70% range of 1 RM power clean, 1-2 rope climbs on the other minute AMRAP 20 mins. 10 Sumo Deadlift High-Pull 95/65 lb 200 m run 15 Power Snatch 95/65 lb 200 m run 20 Overhead Squat 95/65 lb 200 m run
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WOD October 28, 2016 (Friday)
Read More: WOD October 28, 2016 (Friday)Tabata Overhead Walking Lunge with bare barbell( Do them in place) EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat 4 Rounds with 1 minute at each station “Two arm dumbbell push press 40/25 lb Air Squat Row for calories Rest” 2 Minute rest
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WOD October 27, 2016 (Thursday)
Read More: WOD October 27, 2016 (Thursday)EMOM 10 mins sustainable set of HSPU, and other minute alternating pistols on each leg Push Press 2-2-2-2-2 AMRAP 7 Minutes Burpees to a 6 inch target
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WOD October 26, 2016 (Wednesday)
Read More: WOD October 26, 2016 (Wednesday)Tabata Medicine ball cleans, 20/14 lb Rx Over Head Squat 3-3-3-3-3 AMRAP 15 mins “200M Run 60 Seconds rest”
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WOD October 25, 2016 (Tuesday)
Read More: WOD October 25, 2016 (Tuesday)“EMOM for 10 Minutes [odd] Straight set of Ring Dips [even] Double Unders” Deadlift 4-4-4-4-4 For time, TIME CAP 18 Min. 1000 m row 30 Deadlifts 225/155 lb 50 Push ups
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OW Yoga Body Sculpt
Read More: OW Yoga Body SculptHey One Worlders! We are excited to announce OW Yoga Body Sculpt with Yogi Justin Toland! OW Yoga Body Sculpt is a group training and personalized fitness program that lasts 5 weeks. Sessions will include a focus on Yoga based stretching, body weight movements, interval training and cardiovascular endurance (i.e. short distance running, jump…
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WOD October 24, 2016 (Monday)
Read More: WOD October 24, 2016 (Monday)Tabata Russian twists EMOM 12 MINS 2 Back Squats at around 80% of your 1 RM AMRAP 7 Mins 3-6-9-12-15…. Clean and Jerk 135/95 Toes to bar
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Olympic Weightlifting Program
Read More: Olympic Weightlifting ProgramOlympic Weight Lifting starting October 23, 2016. Olympic lifting is one of the foundational movements in Crossfit, and we will be offering two classes per week to fine tune your technique in both the snatch and clean and jerk. This will be a one-hour session where we will focus on either just the snatch or…
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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…
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CrossFit – Sat, Nov 16
CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box
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CrossFit – Fri, Nov 15
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 16 DB Reverse Lunges (Two DB) 10 Sprawls 15 American KB Swings Rx…