Month: July 2024
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WOD January 14, 2019 (Monday)
Read More: WOD January 14, 2019 (Monday)Weightlifting: Back Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: 4 RFT 100M Farmers Carry (mixed weights) 10 Hang Power Clean 95/135 15 Russian KBS 50/70 RX+ 4 RFT 100M Farmers Carry (mixed weights) 10 Hang Power Clean 105/155 15 American KBS…
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WOD January 11, 2019 (Friday)
Read More: WOD January 11, 2019 (Friday)WOD: CrossFit Games Open 11.2 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ In 2011 the Rx weights were 100/155. We suggest to make it comparable to the Open we see currently try 155/225. Keep the box height the same.
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WOD January 10, 2019 (Thursday)
Read More: WOD January 10, 2019 (Thursday)Weightlifting: Front Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: For Time 30 – 20 – 10 Front Squat 95/135 10-20-30 Pull up RX+ 30 – 20 – 10 Front Squat 105/155 10-20-30 C2B
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WOD January 9, 2019 (Wednesday)
Read More: WOD January 9, 2019 (Wednesday)Warm-up: Alternating Tabata Plank Hollow Hold Weightlifting: Bench Press (5 x 5 @ 60%+) 5 x Every :90 5 Bench Press Start at 60% and work your way up WOD: 12 Min AMRAP 20 KB x1 Power Clean and Jerk 35/50 15 Burpees 10 Dips RX+ 12 Min AMRAP 20 DB x1 Power Snatch 50/70…
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WOD January 8, 2019 (Tuesday)
Read More: WOD January 8, 2019 (Tuesday)Skill Work: Spend 10 minutes reviewing the Man Maker Weightlifting: Snatch (5 x 2 Snatch + 1 OHS @ 65%+) 5 x E2MOM 2 Snatch + 1 OHS Start at 65% and work your way up WOD: 3 RFT 10 Man Makers 25/45 x 2 20 Sit Ups 100 M Run RX+ 3 RFT w/…
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WOD January 7, 2019 (Monday)
Read More: WOD January 7, 2019 (Monday)Skill Work: 3 x 10 Ab Roll Outs Weightlifting: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 60%+) 5xE2MOM 1 Power Clean + 1 Clean + 1 Jerk Start at 60% and work your way up WOD: 7 Min AMRP 10 S2OH 65/95 10 Cal Row RX+ 7…
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Martin Luther King Jr. Day 2019
Read More: Martin Luther King Jr. Day 2019One World Self Defense and Fitness will be open during normal business hours on MLK Day, Monday, January 21, 2019.
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WOD January 4, 2019 (Friday)
Read More: WOD January 4, 2019 (Friday)Warm-up: Alternating Tabata V-Ups Hollow Rocks Weightlifting:Front Squat (5 x 5 @ 65-75%)5 x E2MOM Front Squats @ 65-75% WOD: AMRAP in 12 minutes of 30 Air Squats 15 T2B 5 Thrusters 65/95
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WOD January 3, 2019 (Thursday)
Read More: WOD January 3, 2019 (Thursday)Warm-up: 5 x Every :30 Ring Dips 3-5, work negatives if still building the skill Weightlifting: Clean (5 x 1 Hang Clean + 1 Clean + 1 Front Squat @65%+) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Front Squat Start at 65% and add weight as needed WOD: 5 x E3MOM…
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WOD January 2, 2019 (Wednesday)
Read More: WOD January 2, 2019 (Wednesday)Warm-up:3 Rounds for Quality3-4 Wall Walks5-7 Hollow arches Weightlifting: Snatch (5 x 1 High Hang + 1 Below Knee + 1 Snatch @65%+) 5 x E2MOM 1 High Hang + 1 Below Knee + 1 Snatch Start at 65% and add weight as needed. WOD: (For Time)30-20-10 WB 14/20 HSPU Hang Power Snatches 55/95
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CrossFit – Mon, Oct 14
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 55 % 1 Rm Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 10 Deadlift 8 Hang Clean 6 Shoulder to Overhead 4 Clusters 100 m Run…
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CrossFit – Sun, Oct 13
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 70% 1 RM Back Squat) LVL 2 Hammer Blow (4 Rounds for reps) 5 Burpee Beginning of every Min For 16 Mins (4 Rounds) Min 1 Hang Power Clean Min 2 Power Clean Min 3…
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CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
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