Month: March 2021
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WOD November 29, 2017 (Wednesday)
Read More: WOD November 29, 2017 (Wednesday)Skill Work: Weighted Pull-ups EMOM 6 Mins Establish a 2 rep max weighted pull up. Weightlifting: Snatch Grip Deadlift E3MOM 12 Mins, go for a 3 RM Snatch grip deadlift from the floor, make to reset on each rep touch and go will not be an effective way to keep your back tight on…
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WOD November 28, 2017 (Tuesday)
Read More: WOD November 28, 2017 (Tuesday)Skill Work: EMOM 6 minutes of T2B + C2B + BMU Complex. Complete (2) two of the following complex: 1 toes to bar 1 chest to bar 1 bar MU all in succession without coming off the bar. Go for a unbroken max set of the complex! Weightlifting: E2MOM 12 Mins of 1 Push Press…
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WOD November 27, 2017 (Monday)
Read More: WOD November 27, 2017 (Monday)Warm-up: Tabata L-Sit/ Plank alternating hold. Weightlifting: Overhead Squat E3MOM 12 minutes, establish a 3 RM Overhead Squat, start at 85% of max in round 1. If you are feeling good and have time then go for a 1 RM! WOD: (For time) -Cap 12 Minutes 9-15-21 of: Calorie Row. Rx+: calorie on air assault…
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One World Annual Christmas Party
Read More: One World Annual Christmas PartyThe One World Annual Holiday Party is Coming!! When: December 2, 2017 (Saturday), 6:00pm – when everyone leaves Where: One World Self Defense and Fitness We are going to have the annual White Elephant Raffle. Kids and Adult gifts are separate. The gift should be no LESS than $24.99. Wear your best white outfit. Come…
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WOD November 24, 2017 (Friday)
Read More: WOD November 24, 2017 (Friday)Skill Work: Row Max Effort 500m Row Weightlifting: Back Squat E2MOM 14 minute 2 back squats at 80% of 1 RM WOD: Cindy 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats
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WOD November 23, 2017 (Thursday)
Read More: WOD November 23, 2017 (Thursday)Skill Work: Weighted Pull-ups EMOM 6 minutes 2 weighted pull up at a challenging weight Weightlifting: *CHOOSE EITHER OPTION A OR B FOR WEIGHTLIFTING FOR THE DAY* A: Power Clean + Thruster *Not a cluster* EMOM 10 minutes 1 PC plus start @ 75% OR B: Power Snatch EMOM 10 minutes 1 Power Snatch start…
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WOD November 22, 2017 (Wednesday)
Read More: WOD November 22, 2017 (Wednesday)Skill Work: Pistols EMOM 6 mins 30 seconds of alternating pistols/ 20 Seconds of HS hold all in same minute Weightlifting: Defecit Snatch Grip Deadlift E2MOM 12 minutes 4 defecit SGDL on plate 45lb plate at 80% of max snatch *No touch and go! Reset the bar at the bottom after every rep WOD: For…
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WOD November 21, 2017 (Tuesday)
Read More: WOD November 21, 2017 (Tuesday)Gymnastics: Bar Muscle-ups EMOM 6 minutes 3 burpee bar muscle ups Weightlifting: Push Press + Split Jerk E2MOM 14 Mins 2 push press + 1 split jerk at 85% of best push press WOD: AMRAP 12 minutes 3-6-9-12.. Wall balls 20/14 Chest to Bar pull ups Jumping Lunges
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Thanksgiving Hours 2017
Read More: Thanksgiving Hours 2017Hey One Worlders, The holiday schedule on Thursday the 23rd will be 1 class at 10AM with open gym until 1PM. Regular schedule resumes on Friday. Have a great Thanksgiving!! -Brad and Carmella
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WOD November 19, 2017 (Monday)
Read More: WOD November 19, 2017 (Monday)Warm-up: Tabata Burpees (8 rounds) Weightlifting:Overhead Squat E2MOM 16 Mins 2 OHS at 85% of your 1 RM WOD: (AMRAP – Reps) 4 Rounds of 1 minute at each station: Row for calories or calories on the air assault bike Burpee Box Jumps 24/20 Overhead squat 75/55 lb Double unders Rest Score is total reps…
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Popular Posts
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CrossFit – Mon, Nov 18
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) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…
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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