Month: August 2024
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Murph Challenge 2018
Read More: Murph Challenge 2018Murph Challenge 2018 – May 28th Join us at CrossFit One World on May 28, 2018 for our annual Murph Challenge WOD. The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor Navy SEAL Lieutenant Michael Murphy,…
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Memorial Day 2018 Schedule Change
Read More: Memorial Day 2018 Schedule ChangeMay 28, 2018 Memorial Day Schedule Change at One World Self Defense and Fitness. 7:00am – 8:00am Bootcamp 8:30am – 9:00am Masters CF 10:00am – 12:00pm Memorial Day Murph No Open Gym Enjoy the day with your loved ones and friends. Celebrate and remember those who fought for our great country on this Memorial Day.
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WOD May 25, 2018 (Friday)
Read More: WOD May 25, 2018 (Friday)Capacity: 30 Cal Assault Bike For Time. This is an all out sprint for time! Weightlifting: E2MOM 10 mins 1 Power Snatch + 1 Hang Power Snatch at 80% of 1 RM Power Snatch WOD: Double Helen: 3 Rounds For Time -CAP 22 Minutes: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell…
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WOD May 24, 2018 (Thursday)
Read More: WOD May 24, 2018 (Thursday)Gymnastics: Muscle-ups EMOM 6 mins 2 Ring Muscle Ups + 3 Dips) Weightlifting: Push Press E2MOM 10 Mins 4 push press at 85% of your max alternate with 15 push ups on alternate minute WOD: AMRAP in 8 Minutes 5 Strict Press 95/65 rx+ 115/85 lb 15 Box Jumps 24/20 100 meter run after each…
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WOD May 23, 2018 (Wednesday)
Read More: WOD May 23, 2018 (Wednesday)Skill Work: Max Duration Hand Stand Hold Go for a max HS hold either free standing or against the wall Weightlifting: Front Squat E2MOM 12 mins 4 F.S at 75-80% of your 1 rep max WOD: Max rounds in 3 minutes of: 3 Over Head Squats 95/65 RX+:135/95 6 Power Snatch 95/65 RX+:135/95 9 Toes…
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Krav Maga Class Schedule Change
Read More: Krav Maga Class Schedule ChangeBeginning the week of May 21, 2018, the Tuesday and Thursday Krav Maga (All Levels) Class has been consolidated into one class time: 6:30pm-7:30pm.
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WOD May 22, 2018 (Tuesday)
Read More: WOD May 22, 2018 (Tuesday)Core: Tabata Alternating L-Sit Hold and Hanging Strict Knee Raises Weightlifting: Deadlift E2MOM 10 minutes of 2 DLs at 90% of your 1 rep max. Alternate with Strict Pull Ups or 2-3 bar muscle ups WOD: AMRAP in 10 Minutes 9-15-21-27-33-39…etc * Sit-ups w/ medicine ball 20/14 lb Thrusters 95/65 lb *increase reps by 6…
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WOD May 21, 2018 (Monday)
Read More: WOD May 21, 2018 (Monday)Skill Work: Tabata Toes to Bar Weightlifting: Bench Press E2MOM 14 mins 4 Bench Press at 78-85% of your 1 rep max WOD: 4 Rounds for time -CAP 20 Minutes 21 Alternating Dumbell Snatch 50/35 15 Lateral Burpee Over Dumbell 9 Pull Ups, rx+ chest to bar Pull Ups 300 Meters on rower after each…
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3rd Annual One World Mental Health Awareness Day
Read More: 3rd Annual One World Mental Health Awareness DaySaturday, May 19, 2018 – Save the Date! Want a cool shirt from a local artist? Want to support an important cause? Want to raise $$ for youth counseling services? Join us for ‘Strength Against Stigma’ at the 3rd Annual One World Mental Health Awareness Day WOD & Fundraiser on Saturday May 19, 2018 at…
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Mental Health Awareness Day 2018
Read More: Mental Health Awareness Day 2018One World Mental Health Awareness Day – May 19, 2018 Join us Saturday, May 19th as we come together as a community to support and help raise awareness about those within our community that battle every day with mental health. Workout starts at 9am sharp, and is open to both boot campers and cross fitters alike. Date: Saturday, May 19th…
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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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CrossFit – Sun, Sep 22
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 5 Rep Deadlift @ 70% 1 Rm Dead) Metcon (Time) 5 Rounds For Time 10 Deadlift 15 DB Push Press 200 m Run Rx Bar 225/155 DB 50/35
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