Month: May 2020
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WOD June 29, 2017 (Thursday)
Read More: WOD June 29, 2017 (Thursday)GYMNASTICS: Bar Muscle-ups EMOM 7 mins 2 chest to bar PU + 1 BMU WEIGHTLIFTING: Hang Power Clean EMOM 10 minutes 2 Hang Power Cleans WOD: AMRAP in 20 Minutes 200M Run 15 Push Ups 100M Uneven Farmer’s Carry
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WOD June 28, 2017 (Wednesday)
Read More: WOD June 28, 2017 (Wednesday)SKILL WORK: Toes-To-Bar EMOM 7 minutes :30s Toes to Bar :30s Rest WEIGHTLIFTING: Deadlift E3MOM for 15 minutes work up to a new 5 rep max deadlift WOD: AMRAP 10 minutes 12 Weighted Step Ups 24/16kg or 50/35lb dumb bell to 24/20 (goblet style hold) 24 Sit-Ups 48 Double Unders
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Independence Day 2017 -Schedule
Read More: Independence Day 2017 -ScheduleCrossFit One World will be open for limited hours: Open Gym hours from 10:00am-12:00pm for anyone who wants to get a great workout before starting the Independence Day! Spend the day with your friends and family and celebrate the founding of our great nation. “Freedom is never given; it is won.” A. Philip Randolph
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WOD June 27, 2017 (Tuesday)
Read More: WOD June 27, 2017 (Tuesday)GYMNASTICS: Handstand Push-Ups EMOM 6 minutes straight set of Kipping Handstand PU WEIGHTLIFTING: Push Press E3MOM 15 minutes, starting at 85% go for a new 1 RM WOD: 3 Rounds for time: 15 Lateral Burpees Over the Bar 15 Thrusters 115/85 lbs *Cap 15 minutes*
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WOD June 26, 2017 (Monday)
Read More: WOD June 26, 2017 (Monday)STRENGTH: Weighted Pull-ups EMOM 6 minutes 1 rep max weighted PU WEIGHTLIFTING: Front Squat E3MOM 15 minutes work up to a new 2 rep max FS WOD: 4 Rounds 1 minute at each station: Rope Climbs (each rope climb counts as 6 reps) Wall Balls 20/14, 10’/9′ Sumo Deadlift High Pulls 75/45 Calorie Row Rest
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Nutrition Basics Seminar with Sandi Holder
Read More: Nutrition Basics Seminar with Sandi HolderThis weekend we will be hosting a nutrition seminar with Sandi Holder. This event will provide insight on how to improve body composition, in an effective sustainable way. Sandi will be sharing her journey in fitness and how her weightless journey landed her on popular sites like bodybuilding.com. This will be a seminar you don’t…
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WOD June 23, 2017 (Friday)
Read More: WOD June 23, 2017 (Friday)TABATA: Kettle Bell Squat Hold (bottom of the squat) 24/16kg WEIGHTLIFTING: Back Squat E2MOM 10 minutes 3 Back Squats 80% WOD: For Time: “MEGAN” 21-15-9 Burpees Kettlebell Swings 24/16kg Double Unders
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WOD June 22, 2017 (Thursday)
Read More: WOD June 22, 2017 (Thursday)Skill: Pistols Tabata Alternating Pistols *Score is your biggest set across the 8 rounds WEIGHTLIFTING: Squat Snatch EMOM 10 minutes 1 Squat Snatch with 3 hold at the bottom WOD: For time: 30 Air Squats, 30 Burpee Box Jumps 30 Push Ups, 30 Sit Ups with a 45/25lb plate 30 Med Ball cleans 20/14 800…
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Nutrition Basics Seminar With Sandi Holder June 24, 2017 (Saturday)
Read More: Nutrition Basics Seminar With Sandi Holder June 24, 2017 (Saturday)Hey One World! On Saturday, June 24, 2017, we will be hosting a Nutrition Basics Seminar with Sandi Holder. For those who don’t know, Sandi began her journey in fitness at the age of 46 years old, and since then has lost over 80lbs, and 15% body fat. The best part is she’s had multiple…
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WOD June 21, 2017 (Wednesday)
Read More: WOD June 21, 2017 (Wednesday)GYMNASTICS: Muscle Ups & Ring Dips EMOM 6 minutes 1 Ring Muscle Up + 4 Ring Dips WEIGHTLIFTING: Deadlift & Hand Release Push Ups EMOM 10 minutes Odd minute 2 Deadlifts at 80% Even minute: 10 Hand Release Push Ups WOD: AMRAP 11 minutes: 12 Over Head Lunges 95/65, rx+: 115/85 9 Pull ups, rx+:…
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CrossFit – Sun, Nov 17
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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…