Month: July 2024
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Muscle Up Work December 2014
Read More: Muscle Up Work December 2014It takes a lot of time, strength training, progressions and patience to get a strict muscle up. Some athletes are more than strong enough to do the strict muscle up, but they lack the technique to complete it. Some athletes understand the technique but lack the strength. And then, there are the athletes who can…
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Boot Camp December 6, 2014 (Saturday)
Read More: Boot Camp December 6, 2014 (Saturday)Hello Saturday Morning Boot Campers!My heart tells me that you will fall head over heals in love with tomorrow’s workout…YESSSSSS…since you’ve been so patient and considering of my needs, I’ve decided to let you have some early! Remember, tomorrow’s class will be given by Coach Marlo Carbonel and I absolutely expect you guys to treat…
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TEAM WOD December 6, 2014 (Saturday)
Read More: TEAM WOD December 6, 2014 (Saturday)I’d like to wish all of you good luck during tomorrow’s Saturday workout. I’m competing in Fresno but I will definitely be thinking about you and I will glue my eyes to your team scores, once I’m back. Tomorrow’s workout will allow you and your partner to do the best you can with the weight…
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WOD December 5, 2014 (Friday)
Read More: WOD December 5, 2014 (Friday)Power Clean 5 x 3 @ 70% of your 1rm (full clean) and then… Tabata – Handstand HoldsTabata – Power Cleans (you pick weight)Tabata – Hollow RocksTabata – Double Unders Score is total reps (power cleans, hollow rocks, double unders)
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Ahmed aka “Ed”
Read More: Ahmed aka “Ed”Hey Oneworlders! Ahmed aka “Ed” added his Tunisian flag to the box today. If you look closely, he signed it and left a message to OW. Ahmed’s heading back home (Canada). He will be sorely missed. Ed usually works out at the noon class. We’re having a brunch for him on Sunday December 7th at…
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WOD December 3, 2014 (Thursday)
Read More: WOD December 3, 2014 (Thursday)Back Squat4 x 4 @ 65% of 1rm Back Squat2 x 2 @ 70% of 1rm Back Squat2 x 2 @ 75% of 1rm Back Squat4 x 1 @ 80% of 1rm Back Squat and then… Complete for time, 21-15-9: Deadlifts (235/185) (185/135) (135/95)Burpees
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RESULTS!
Read More: RESULTS!Thank you to everyone that participated in Saturday’s friendly in-house Crossfit vs Boot Camp. It was fun to see everyone give it their all and challenge each other to work a little harder. The results are in and I just want to say everyone deserves two thumbs up!! RX1. Justin – Beard – Chris H.2.…
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WOD December 3, 2014 (Wednesday)
Read More: WOD December 3, 2014 (Wednesday)Turkish Get Up 5 rep max 12 minute practice Muscle Up Progression and then… For Time: 6 rounds 100m Run 10 Russian KB Swings 10 Box Jumps 10 Russian KB Swings (70/53)(53/35)(44/26)
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WOD December 2, 2014 (Tuesday)
Read More: WOD December 2, 2014 (Tuesday)Back Squat 4 x 4 @ 65% of 1rm Back Squat2 x 2 @ 70% of 1rm Back Squat 2 x 2 @ 75% of 1rm Back Squat 4 x 1 @ 80% of 1rm Back Squat and then… AMRAP – 12 Minutes 5 Pull Ups5 Toes to Bars 5 Front Squats (185/135) (155/115) (125/85)
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WOD December 1, 2014 (Monday)
Read More: WOD December 1, 2014 (Monday)Monday December 1 2014 Power Snatch5 x 3 @ 70% of your 1rm (full snatch) EMOM – 7 Minutes5 Power Snatch + Max Lateral Jumps(pick a challenging weight) For time:50 Sit Ups50 Hollow Rocks50 Sit Ups
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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CrossFit – Fri, Oct 4
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Iron Abs (Time) For Time 21-15-9 Overhead Squats Burpees *Run 800 Meters after each round Rx 75/55 RX+ 135/95
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