Month: September 2024
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WOD November 8, 2017 (Wednesday)
Read More: WOD November 8, 2017 (Wednesday)Skill Work: Handstand Push-ups EMOM 5 mins, straight set of HSPUs, rx+ for those who are able to DO STRICT HSPU! Weightlifting: Push Press + Split JERK E2MOM 14 Mins 3 push press + 1 split jerk at 75% best PUSH PRESS! This complex will be a combination of push presses plus a split jerk…
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WOD November 7, 2017 (Tuesday)
Read More: WOD November 7, 2017 (Tuesday)Skill Work: EMOM 6 mins 6 alternating pistols 3 strict pull ups Weightlifting: Clean DL plus power Clean E2MOM 14 Mins of 3 Clean Deadlifts + 1 PC@ 75% These are Clean DLs followed by a power clean. Maintain your hookgrip! This does not need to be touch and go. Look to maintain a neutral…
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WOD November 6, 2017 (Monday)
Read More: WOD November 6, 2017 (Monday)Skill Work: EMOM 8 mins 30 seconds of double unders on the even minute then 30 seconds of straight set of chest to bar pull ups on the odd minute Weightlifting: Overhead Squat E2MOM 12 Mins 5 OHS at 65% of your 1 RM WOD: 3 Rounds For time of: 9 Burpee Pull up 15…
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Congratulations Coach Josh!
Read More: Congratulations Coach Josh!Congratulations to One World Powerlifting Coach Josh Moore who took 1st in his weight class at the 2017 IPL World Powerlifting Championship this weekend with a 1433 powerlifting total! Hitting 369 lbs on bench press, 490 lbs on squat, and 573 lbs on deadlift! Way to kill it Josh!
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WOD November 3, 2017 (Friday)
Read More: WOD November 3, 2017 (Friday)Warm-up: Tabata Hand Stand Hold/ walks, free standing or against the wall Weightlifting: Front Squat E3MOM 15 mins work up a new 3 rep max front squat. The lunges from this month surely have strengthed our quad strength and should translate to a strong drive out of a heavy front squat or back squat, record…
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WOD November 2, 2017 (Thursday)
Read More: WOD November 2, 2017 (Thursday)Skill Work: Weighted Pull-ups EMOM 6 mins work up to a new 1 rm weighted pull up Weightlifting: Snatch E2MOM 10 Mins work up to a snatch heavy single WOD: 1-Mile Run (Time) Max Effort 1-Mile Run
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WOD November 1, 2017 (Wednesday)
Read More: WOD November 1, 2017 (Wednesday)Skill Work: Toes-To-Bar EMOM 6 MINS work up to a new max set of unbroken toes to bar Weightlifting: Deadlift E3MOM 15 work up to a new 3 rep max deadlift. These do not need to be touch and go, make sure to ensure a tight neutral spine on each pull really dial in your…
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WOD October 31, 2017 (Tuesday)
Read More: WOD October 31, 2017 (Tuesday)Warm-up: Tabata hollow rock, super man holds alternating Weightlifting: Snatch Grip Push Press. E3MOM 12 mins WORK UP TO A NEW 1 REP MAX SGPP We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the…
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WOD October 30, 2017 (Monday)
Read More: WOD October 30, 2017 (Monday)Warm-up: EMOM 6 Mins 10 wall balls 10 push ups Weightlifting: Back Squat E3MOM 15 minutes. Go for 3 Rep Max B.S: work up to a new three rep max back squat start at 85% of your 1 rm WOD: For time: 9-15-21 Calorie Row RX+: air assault bike Dumbell Push Press 50/35 ** 40…
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Women’s Only Self Defense Seminar -November 2017
Read More: Women’s Only Self Defense Seminar -November 2017Hey One Worlders, One World Krava Maga will be hosting a FREE self-defense seminar for WOMEN ONLY. This hands on seminar will teach you to protect yourself, neutralize the situation and get away to safety. It’s FREE for One World Members and Non-Members alike so bring a girlfriend! When: Saturday, November 4, 2017, from 12:00pm-2:00pm…
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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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