Month: August 2024
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WOD April 29, 2019 (Monday)
Read More: WOD April 29, 2019 (Monday)Warm-up: Glute Ham Raise 3×10 Partner Glute Ham Raise Weightlifting: Deadlift 6 x E2MOM 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% 2 @ 90% *Does not have to be touch and go *Only record your last weight WOD: 18 Minute AMRAP 15 Hang Power Clean 65/95 15…
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WOD April 26, 2019 (Friday)
Read More: WOD April 26, 2019 (Friday)Baseline (For Time) 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups WOD: (For Time) 21-15-9 American KBS 35/50 Burpees RX+ 21-15-9 American KBS 50/70 Burpees
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WOD April 25, 2019 (Thursday)
Read More: WOD April 25, 2019 (Thursday)Skill Work: HSPU Skill and Technique 5 x :30 work, :30 rest 3-5 Strict HSPU *use extra mats as needed Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice of jerk) @75%+ WOD: For Time -CAP 20 minutes 50 HSPU 50 Hang Power Clean 95/135…
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WOD April 24, 2019 (Wednesday)
Read More: WOD April 24, 2019 (Wednesday)Skill Work – Every :30 for 2 Min for 3 Rounds :00-:30: Hollow Hold :30-:60: Arch Hold :60-:90: Beat Swings :90-1:20: Rest *All on Bar Weightlifting: Deadlift 6 x E2MOM 4 @ 75% 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% *Does not have to be touch and…
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WOD April 23, 2019 (Tuesday)
Read More: WOD April 23, 2019 (Tuesday)EMOM of the Day: Pullups 5xEMOM of 4-6 Strict Pull Ups *Add weight as needed Weightlifting: Snatch 8 x E2MOM 1 Power Snatch + 1 Snatch + 1 Snatch Balance @ 75%+ WOD: For Time 800 Meter Run 40 Power Snatches 75/115 10 Rope Climbs Rx+ 800 Meter Run 40 Power Snatches 75/95 10 Legless…
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WOD Monday April 22, 2019 (Monday)
Read More: WOD Monday April 22, 2019 (Monday)Warm-up: Alt Tabata Plank V Ups Weightlifting: Back Squat 6 x E2MOM 4 @ 60% 4 @ 60% 4 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% WOD: 12 Min AMRAP 500M Row 50 DU 50 WB 14/20 Rx+ 12 Min AMRAP 500M Row 50 Burpees 50 WB 20/30
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Easter Sunday April 21, 2019 Closure
Read More: Easter Sunday April 21, 2019 ClosureOne World Self Defense and Fitness will be closed on Easter Sunday, April 21, 2019. Enjoy the Easter Holiday with your family and friends!
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WOD April 19, 2019 (Friday)
Read More: WOD April 19, 2019 (Friday)Skill Work: Every :30 in 2 Min intervals for 3 Rounds 1:Hollow Hold 2:Hollow Rock 3:V-Ups 4:Rest Weightlifting: Front Squat 6 x E2MOM 4 @ 50% 4 @ 60% 3 @ 75% 3 @ 85% 3 @ 85% 3 @ 85% WOD: 5 RFT 400M Run 500M Row
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WOD April 18, 2019 (Thursday)
Read More: WOD April 18, 2019 (Thursday)Skill Work: Every :30 in :90 intervals for 4 Rounds 1: Beat Swings 2: Hollow Rolls 3: Superman hold, floor Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean Below Knee +1 Power Clean @75%+ WOD: 7 x E3MOM 8 Pull Ups 10 Hang Power Clean 95/135 12 Thrusters Rx+ 7 x E3MOM…
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WOD April 17, 2019 (Wednesday)
Read More: WOD April 17, 2019 (Wednesday)Weightlifting: Snatch 8 x E2MOM 1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @ 70%+ *Can sub OHS for Snatch Balance based on comfort WOD: AMRAP – CAP 20 minutes 10 Rounds 10/12 Cal Row 10 Alt. DBx1 Snatch 35/50 Rx+ 10 RFT 18/20 Cal Row 10 Alt. DBx1 Snatch 50/70
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CrossFit – Thu, Sep 26
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % Increase Weight by 5 every set) Front Squat Metcon (Time) 4 Rounds For Time 5 Power Clean 10 Cal Row 5 Thrusters 10 Bar Facing Burpees Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Sep 25
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CrossFit – Tue, Sep 24
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