Month: July 2024
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WOD June 5, 2017 (Monday)
Read More: WOD June 5, 2017 (Monday)STRENGTH: Weighted Pull-ups Complete 6 sets of 3 reps WEIGHTLIFTING: Front Squats E2MOM 14 minutes 4 Front Squats at 65% of 1RM WOD: Three rounds with one minute at each station: Double Unders Kipping Pull ups, Rx+ Chest to bar Pull ups Russian Kettle Bell Swings 24/16kg, Rx+: 32/24kg Calorie Row Rest
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WOD June 2, 2017 (Friday)
Read More: WOD June 2, 2017 (Friday)STRENGTH & SKILL: Bar Muscle-ups COMPLEX EMOM 6 minutes -without coming off the bar! 1 Toes to Bar 1 Chest to Bar Pull Up 1 Bar Muscle Up WEIGHTLIFTING: Back Squat E2MOM 12 minutes 4 back squats at 65% of 1RM WOD: “Rahoi” AMRAP 12 minutes 12 Box Jumps, 24/20 6 Thrusters, 95/65 6 Bar…
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WOD June 1, 2017 (Thursday)
Read More: WOD June 1, 2017 (Thursday)TABATA: Squat Holds Bottom of the squat kettle bell hold with 24/16 KG WEIGHTLIFTING: Deadlifts E3MOM 15 minutes 3 DL work up to a NEW 3RM WOD: AMRAP 15 minutes 12 Wall Balls 20/14 10 Dumbell Push Press 50/35 8 Burpees 200 Meter run
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Boot Camp Contest
Read More: Boot Camp ContestAttention All One World Boot Campers!! Enter One World’s “Healthy & Nutritious Recipe” Contest and you can win a Pressure Cooker Plus to help you cook healthy, nutritious, fast meals for you and your family. The Pressure Cooker Plus is a large 8 quart capacity dual pressure cooker, slow cooker and rice cooker. Contest Rules:…
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WOD May 31, 2017 (Wednesday)
Read More: WOD May 31, 2017 (Wednesday)STRENGTH: Weighted Pull-ups EMOM 6 minutes 2 weighted pull ups WEIGHTLIFTING:Bench Press E2MOM 14 minutes 3 bench press at 75% of 1 rm WOD: AMRAP 12 minutes 8 Front Rack Walking Lunges 95/65 10 Hang Power Cleans 95/65 12 Sumo Deadlift High pulls 95/65 Rx+ weight: 115/85
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WOD May 30, 2017 (Tuesday)
Read More: WOD May 30, 2017 (Tuesday)ROW SPRINTS: 5 x 100 meter row *Score is the slowest time* STRENGTH: Overhead Squats E3MOM 15 minutes 3 Overhead Squats WOD: For time 21-15-9 Toes to Bar Deadlifts 225/155 Rx
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May 29, 2017 (Monday)
Read More: May 29, 2017 (Monday)MEMORIAL DAY WOD: “MURPH” for time: 1 Mile run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile run Rx: 20lb/14lb vest The “Murph” wod is in honor of Lt. Michael Murphy, a Navey SEAL killed in Afghanistan June 28, 2005.
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Memorial Day Schedule
Read More: Memorial Day ScheduleOne World Self Defense and Fitness will CLOSED on Monday, May 29, 2017 in observance of Memorial Day. Let us remember those who sacrificed their lives for the peace and security of our Great Nation. Thanks to their selfless sacrifice, all of us enjoy the precious gifts of freedom and independence. There will only be…
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WOD May 26, 2017 (Friday)
Read More: WOD May 26, 2017 (Friday)Skill & Strength: Strict Pull Ups & Wall Facing Air Squats EMOM 6 minutes: 3 Strict Pull Ups 5 Wall Facing Air Squat Weightlifting: Back Squat E3MOM 15 minutes 2 Back Squats at 80% of 1 RM WOD: “AlLIT” For time: *Cap 25 minutes* Row 250 Meters 25 Deadlifts 225/155 Row 250 Meters 25 Toes…
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WOD May 25, 2017 (Thursday)
Read More: WOD May 25, 2017 (Thursday)Skill & Strength: Pistols EMOM 6 minutes straight set of alternating pistols Weightlifting: Snatch + OHS Complex (1+1 x 6) E2MOM 12 minutes of 1 Squat Snatch + 1 Overhead Squat complex for 6 rounds WOD: AMRAP 8 minutes 6 Burpees to a 45 lb/25 plate 12 overhead walking lunge with plate
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CrossFit – Wed, Oct 9
CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 60% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (Time) 4 Rounds for Time 20 Wallballs 20 Ab-mat Sit up 10 Man-Makers 200 M Run Rx DB 35/15 RX+…
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CrossFit – Tue, Oct 8
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 Tax Day (AMRAP – Rounds and Reps) 15 Min AMRAP 15 American Kettlebell Swings 12 Front Squats 9 Calorie Row RX KB 53/35…
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CrossFit – Mon, Oct 7
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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