Month: August 2024
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WOD November 27, 2018 (Tuesday)
Read More: WOD November 27, 2018 (Tuesday)Weightlifting Snatch (5 x 1 Hang Snatch + 1 Snatch) EMOM 5 x 1 + 1 @ 70%+ Hang Snatch + Snatch WOD: 12 Minute AMRAP 50 DU 20 American KB Swings 35/53 15 Snatch 65/95 50 DU 20 American KB Swings 35/53 10 Snatch 65/115 50 DU 20 American KB Swings 35/53 Max Snatches…
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WOD November 26, 2018 (Monday)
Read More: WOD November 26, 2018 (Monday)Warm-up Pistol Progression Box pistols Plate pistols Supported Pistols *10 min practice Weightlifting Front Squat (5 x 3) 5 x 3 @ 75%+ *Each set is 3 x 1 1/4 Front Squat WOD: For Time 18-12-6 Pistols HSPU Deadlift 125/205 RX+ 18-12-6 Pistols Strict HSPU Deadlift 155/225
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WOD November 23, 2018 (Friday)
Read More: WOD November 23, 2018 (Friday)Warm-up 3 Rounds 5 Beat Swings 4 K2E (Knees to Elbows) 3 T2B Weightlifting Clean and Jerk (5 x 1 Hang Clean +1 Clean + 1 Jerk) E2MOM 5 x 1 Hang Clean +1 Clean + 1 Jerk @ 65%+ WOD: For Time 50 Wallballs 20/14 40 Dumbbell Lunges 45/35 30 Dumbbell Shoulder to Overhead…
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Thanksgiving 2018
Read More: Thanksgiving 2018One World will be closed in observance of Thanksgiving Day, Thursday November 22, 2018. Normal class hours will resume on Friday, November 23, 2018. Enjoy this special time with your family and friends.
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WOD November 22, 2018 (Thursday)
Read More: WOD November 22, 2018 (Thursday)One World will be closed in observance of Thanksgiving Day. Enjoy the day with your family and friends!
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WOD November 21, 2018 (Wednesday)
Read More: WOD November 21, 2018 (Wednesday)Weightlifting Snatch (5 x 1 Hang Snatch + 1 Snatch) 5 x 1 Hang Snatch + 1 Snatch @ 65% + WOD: 12 Min AMRAP 5 Hang Power Snatches 75/95 10 OHS 15 Burpees RX+ 12 Min AMRAP 5 Hang Power Snatches95/135 10 OHS 15 Bar Facing Burpees
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WOD November 20, 2018 (Tuesday)
Read More: WOD November 20, 2018 (Tuesday)Warm-up 3 Rounds 2 Wall Walks 4 Good Mornings 6 Scapular Push Ups Weightlifting Deadlift (5 x 5) E2MOM 5 x 5, @70% + WOD 3 Rounds For Time 200 M Run 7 HSPU 9 DL 125/205 RX+ Strict HSPU
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WOD November 19, 2018 (Monday)
Read More: WOD November 19, 2018 (Monday)Warm-up 3×5 Strict Pull Ups *add weight if possible Weightlifting Back Squat (6 x 2) Every :90 6 x 2 @ 80% WOD: DB Fran (For Time) 21-15-9 DB Thrusters 35/45 Pull Ups *Use 2 DB RX+ 21-15-9 DB Thrusters 35/45 C2B Pull Ups
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WOD November 16,2018 (Friday)
Read More: WOD November 16,2018 (Friday)WOD: EMOM 10 Minutes Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) Every :90 3×10 Front Squats @ WK 1 weight WOD: AMRAP in 18 Minutes of 5 T2B 15 Russian KBS 53/70 15 Box Jumps 5 Cleans 125/205 *Shoot for 3 rounds, if you are not able to do…
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WOD November 15, 2018 (Thursday)
Read More: WOD November 15, 2018 (Thursday)100 Double Under – Buy In Then 50 WB 14/20 40 Cal Row 30 Pull Ups 20 Goblet Squats 35/50 10 KB Snatches (each arm) Then 100 Double Under Cash Out Rx+ : WB 20/30, DB instead of KB 50/75 *For Rx+ DB snatches should be completed unbroken at the Rx+ weight WOD: 5 Rounds…
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CrossFit – Wed, Sep 25
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (AMRAP – Rounds and Reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard…
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CrossFit – Tue, Sep 24
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 40 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 DB Snatch 20 Single Arm Overhead Lunges (10 Left /10…
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CrossFit – Mon, Sep 23
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 Maverick (Time) For Time: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 100 m Run at…
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