Month: September 2020
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WOD May 19, 2020 (Tuesday)
Read More: WOD May 19, 2020 (Tuesday)HOME WORKOUT Warm up: 4 Rounds Tempo: 4-0-4-0 5 Right Single Leg Deadlift 5 Left Single Leg Deadlift DB: 35/50 Barbell w/ weights: 55/75 WOD: For Time Buy in: 20 Burpees Then 50-30-10 Lateral hops over object 10-20-30 G2OH Buy Out: 20 Burpees
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Get your Kid Fit!
Read More: Get your Kid Fit!Exciting news, One World Family! We are adding a new class this week and this time it’s going to be for the KIDS!!!! Kids Fit will be on Tuesday May 19th and Thursday May 21st at 3:30PM led by Brooke T. and with her assistant Annelisse C! Get your kids off the couch, off the…
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WOD May 18, 2020 (Monday)
Read More: WOD May 18, 2020 (Monday)HOME WORKOUT Warm up: 3 Rounds for Quality 3 Inch Worm 5 Tempo Air Squats 3-2-3-0 7 Burpees * must step up for the burpee WOD: For Time -CAP 25 Minutes 100 Air Squats 50 Push Ups 100 Alt Lunges 50 Sit Ups 100 Air Squats
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WOD May 15, 2020 (Friday)
Read More: WOD May 15, 2020 (Friday)HOME WORKOUT Warm-up Shadow Boxing/Kickboxing Combos 1-2-3-4 Punch Knee Combo 1 -L jab R knee 2 -L jab R straight L knee 3 -L jab R straight L jab R knee 4 -L R L R L knee Strength: Floor Press (8-10 Reps X 10 Rounds EMOM) Floor OR Bench press w/DB, Barbell or Heavy…
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WOD May 14, 2020 (Thursday)
Read More: WOD May 14, 2020 (Thursday)HOME WORKOUT “FRIDAY JR” WOD: E2MOM for 10 minutes Bulgarian Split Squats 10R/10L DB/Object WOD: AMRAP in 15 minutes 50 Double Unders/100 Single Unders 25 AbMat Situps 15 Mountain Climbers 5 Devil’s Press
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New Protocols to Help Guard Against COVID-19
Read More: New Protocols to Help Guard Against COVID-19One World Family, After over two months of temporary gym closure, we are ramping up reopening steps– Although we are still working on some of the logistics and scheduling issues, we wanted to update members on our status. Here’s what you can expect as we begin to ramp up the gym for re-opening: Safety comes…
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WOD May 13, 2020 (Wednesday)
Read More: WOD May 13, 2020 (Wednesday)HOME WORKOUT WARMUP TABATA AAA, BBB, CCC A-Mt. Climbers B-Windshield Wipers C-Burpees WOD: For Time 60 Lateral Hops over DB/Object 50 DB Goblet Squats 40 DB Push Jerks 30 DB Sumo Deadlift High Pull 20 Alt Reverse Lunges 10 Burpees 20 Alt Reverse Lunges 30 DB Sumo Deadlift High Pull 40 DB Push Jerks 50…
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Life After High School
Read More: Life After High SchoolWe have a bunch One World parents with Senior kids in High School who will not be allowed to attend the last quarter of their senior year or experience they joys of a graduation ceremony due to Covid-19 State-wide school closures. With that, we have organized a free Zoom seminar to help Seniors prepare for…
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WOD May 12, 2020 (Tuesday)
Read More: WOD May 12, 2020 (Tuesday)HOME WORKOUT WOD: AMRAP in 12 mins 60 Lateral Hops 40 Air Squats 20 Shoulder Taps WOD: AMRAP in 9 mins 30-20-10 of: Alt Hang DB Clean & Jerk Abmat Sit Ups *Rest 1 minute then AMRAP in 9 mins 30-20-10 of: Alt Hang DB Snatches Abmat Sit Ups
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WOD May 11, 2020 (Monday)
Read More: WOD May 11, 2020 (Monday)HOME WORKOUT Strength: E2MOM for 10 mins 10 DB Bent Over Rows (1DB/2DB) 10 DB Bicep Curls (alternating) 10 Seated DB Tricep Ext (1 DB/2DB) 10 Seated DB Press (1DB/2DB) Use 1 or 2 Dumbbells (depends on weight) WOD: EMOM for 20 Minutes: Min 1- 20 DB/KB Swings Min 2- 20 Alt Single Leg V-Ups…
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CrossFit – Fri, Nov 29
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…
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CrossFit – Thu, Nov 28
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…
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CrossFit – Wed, Nov 27
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps)…