Month: December 2020

  • WOD December 28, 2017 (Thursday)

    Skill Work: Muscle-up combo EMOM 6 minutes 2 ring/bar muscle ups Weightlifting: Front Squat + Jerk E2MOM 12 minutes 1 Front Squat plus 1 Jerk, start at 90% of best split jerk and work up to a new 1RM for the complex WOD: 4 Rounds of 1 minute row for calories 1 minute two arm…

    Read More: WOD December 28, 2017 (Thursday)
  • WOD December 27, 2017 (Wednesday)

    Capacity: Wall Balls 30 Wall Balls for time Rx 20/14, Rx+ 30/20 Weightlifting: Strict Press E2MOM 12 minutes work up to a new 1rm strict press @ 85% WOD: *20 minute cap* 21-18-15-12-9-6-3 Russian Kettlebell swing 32/24 kg Box Jump 24/20

    Read More: WOD December 27, 2017 (Wednesday)
  • WOD December 26, 2017 (Tuesday)

    Cardio Capacity: For Time 30 CAL ROW Weightlifting: Deadlift E2MOM 12 minutes Even minute: 1 DL at 90% of 1 rm *increase weight if you are feeling strong* Odd minute: One rope climb on alernate minute AMRAP: 20 Minutes 21 Wall ball shots 20/14 lb 10/10′ 15 Burpees 9 Toe-to-bar RX+: Chest to bar pull…

    Read More: WOD December 26, 2017 (Tuesday)
  • WOD December 25, 2017 (Monday)

    Merry Christmas! Enjoy the day with your loved ones!

    Read More: WOD December 25, 2017 (Monday)
  • WOD December 22, 2017 (Friday)

    CORE STRENGTH: Ab Mat Max Ab Mat sit ups in 1 minute Weightlifting: Back Squat E2MOM 14 minutes 3 Back Squats at 83% WOD: 3 minutes on and 1 minute rest, “CHIEF” STYLE 5 Rounds 9 Air Squats 6 Power Cleans 135/95 lb 3 Hand Stand Push Ups *sub heavy dumbell press or pike handstand…

    Read More: WOD December 22, 2017 (Friday)
  • WOD December 21, 2017 (Thursday)

    CAPACITY: Assault Bike 30 Calorie Sprint on the Assault Bike Weightlifting: Power Clean + Thruster EMOM 10 minutes 1 Power Power Clean from the floor then proceed with a thruster from the top of the power 80% of your best thruster WOD: Time Cap 18 minutes 50 Toe-to-bar 400M Run 35 Toe-to-bar 400M Run 20…

    Read More: WOD December 21, 2017 (Thursday)
  • WOD December 20, 2017 (Wednesday)

    CAPACITY: Burpees Max burpees in one minute to a 6″ target Weightlifting: Front Squat + Jerk E2MOM 14 minutes 2 Front Squats plus 1 Split jerk at 85%-90% of best split jerk WOD: AMRAP in 12 minutes 1-2-3-4-5-6-7 … Power clean 185/135 lb 2-4-6-8-10-12-14 … Lateral burpees over the bar *multiply the number of power…

    Read More: WOD December 20, 2017 (Wednesday)
  • 2017 Christmas Holiday Hours

    We wish all of our One World Family and Friends a Merry Christmas and Happy Holidays! One World will be closed Christmas Eve and Christmas Day for all programs except CrossFit. CrossFit will only be open for one Class on Christmas Eve. CrossFit Hours on Christmas Eve: 0900-1000: WOD 10:00-12:00 Open Gym No Yoga and…

    Read More: 2017 Christmas Holiday Hours
  • WOD December 19, 2017 (Tuesday)

    Gymnastics: Toes to Bar and Bar Muscle Up Combo EMOM 6 Minutes: 3 toes to bar + 1 bar muscle up Weightlifting: Shoulder Press E2MOM 14 minutes 3 strict press at 80% of 1 rm WOD: AMRAP in 10 minutes 10 One arm dumbbell push press 50/35 lb *alternate arm every round 15 Box Jump…

    Read More: WOD December 19, 2017 (Tuesday)
  • WOD December 18, 2017 (Monday)

    Skill Work: Double Unders EMOM 6 minutes 30 double unders + 3 strict pull ups -sub for ring rows for pull ups Weightlifting: Deadlift E2MOM 16 minutes 2 DL and rope climbs Odd minute: 2 DL at 80% of 1 rm Even minute: 1 rope climb WOD: “Death by Thrusters” EMOM 20 minutes: Odd minute:…

    Read More: WOD December 18, 2017 (Monday)

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