Month: September 2024
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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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WOD April 16,2019 (Tuesday)
Read More: WOD April 16,2019 (Tuesday)Skill Work: 5xEMOM 5-7 Ring Dips *Add weight as needed Weightlifting: Push Jerk Push Jerk + Split Jerk 6 x E2MOM 2+2 @ 70% 2+2 @ 70% 2+2 @ 70% 2+2 @ 75% 2+2 @ 75% 2+2 @ 80% WOD: As a team of 2 800M Run Together 70 Goblet Squats 60 Burpees 50 American…
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WOD April 15, 2019 (Monday)
Read More: WOD April 15, 2019 (Monday)Warm-up: 3 Rounds 10 Good Mornings 10 Kosak Squats 5 Inch Worms Weightlifting: Deadlift 6 x E2MOM 3 @ 75% 3 @ 75% 3 @ 75% 3 @ 80% 3 @ 80% 3 @ 85% WOD: 3 RFT 25 American KBS 35/52 25 WB 14/20 50 DU RX+ 3 RFT 25 American KBS 50/70 25…
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2019 International Weightlifting Day
Read More: 2019 International Weightlifting DayOne World Barbell Club is hosting the 2019 International Weightlifting Day, Saturday, April 13, 2019! -And it’s FREE! If you’ve ever considered trying the Olympic lifts now is your chance to lift for FREE during International Weightlifting Day this Saturday, April 13, 2019! Just drop in to One World Barbell Club, a USA Weightlifting-affiliated Club…
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WOD April 12, 2019 (Friday)
Read More: WOD April 12, 2019 (Friday)Warm-up: 5xEMOM 3 Strict HSPU + 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Deadlift 6 x E2MOM 4 @ 70% 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 80% WOD: Diane (For Time) 21-15-9 Deadlifts, 225# /…
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WOD April 11, 2019 (Thursday)
Read More: WOD April 11, 2019 (Thursday)Weightlifting: Snatch 8 x E2MOM 1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @ 65%+ *Can sub OHS for Snatch Balance based on comfort WOD: 3 Rounds for time 500M Row 30 Box Jumps 20/24 Rest :30 30 DBx2 S2OH 35/50 Rest :30 30 DBx2 FR Lunges Rest :30 3 Rounds…
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WOD April 10, 2019 (Wednesday)
Read More: WOD April 10, 2019 (Wednesday)Warm-up: Every :30 in 2 Min intervals for 3 Rounds 1:Hollow Hold 2:Hollow Rock 3:V-Ups 4:Rest Weightlifting: Back Squat 6 x E2MOM 4 @ 50% 4 @ 60% 4 @ 75% 2 @ 85% 2 @ 85% 2 @ 85% WOD: 25-20-15-5 KBx2 Thrusters 35/50 T2B
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WOD April 9, 2019 (Tuesday)
Read More: WOD April 9, 2019 (Tuesday)Skill Work: 3×10 Partner Glute Ham Raise Weightlifting: Bench Press 6 x E2MOM 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 75% 3 @ 80% Sets 1-5: 4 sec negative, 1 sec hold, explode out of bottom of rep WOD: 3 x E4MOM 400 M Run 15 Lateral Burpees…
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WOD April 8, 2019 (Monday)
Read More: WOD April 8, 2019 (Monday)Skill Work: 7xEMOM 5 Strict Pull Ups Weightlifting: Clean and Jerk 8 x E2MOM 1 Hang Clean + 1 Clean Below Knee +1 Power Clean + 1 Push Jerk @70%+ WOD: 15 MIN AMRAP: 5, 10, 15, 20… Hang Power Clean 95/135 Pull Ups Rx+ 15 MIN AMRAP: 5, 10, 15, 20… Hang Power Clean…
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WOD April 5, 2019 (Friday)
Read More: WOD April 5, 2019 (Friday)Weightlifting: Snatch 8 x E2MOM 1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @ 60%+ *Can sub OHS for Snatch Balance based on comfort WOD: Two components in today’s workout – Karen then 1 mile run. Karen (For Time) 150 Wall-Ball Shots, 20# / 14# Rest 5 min after, then… 1-Mile…
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CrossFit – Fri, Sep 27
Announcements NO CLASS SATURDAY, 9/28 – Wonka Games Youth Competition Please join us this Saturday to support our youth competition from 9am-2pm. We will have food and vendors present. Root on the kids competitors for a fun filled event with great food. CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press…
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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
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 (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…
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