Month: September 2024
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New Protocols to Help Guard Against COVID-19
Read More: New Protocols to Help Guard Against COVID-19One World Family, After over two months of temporary gym closure, we are ramping up reopening steps– Although we are still working on some of the logistics and scheduling issues, we wanted to update members on our status. Here’s what you can expect as we begin to ramp up the gym for re-opening: Safety comes…
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WOD May 13, 2020 (Wednesday)
Read More: WOD May 13, 2020 (Wednesday)HOME WORKOUT WARMUP TABATA AAA, BBB, CCC A-Mt. Climbers B-Windshield Wipers C-Burpees WOD: For Time 60 Lateral Hops over DB/Object 50 DB Goblet Squats 40 DB Push Jerks 30 DB Sumo Deadlift High Pull 20 Alt Reverse Lunges 10 Burpees 20 Alt Reverse Lunges 30 DB Sumo Deadlift High Pull 40 DB Push Jerks 50…
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Life After High School
Read More: Life After High SchoolWe have a bunch One World parents with Senior kids in High School who will not be allowed to attend the last quarter of their senior year or experience they joys of a graduation ceremony due to Covid-19 State-wide school closures. With that, we have organized a free Zoom seminar to help Seniors prepare for…
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WOD May 12, 2020 (Tuesday)
Read More: WOD May 12, 2020 (Tuesday)HOME WORKOUT WOD: AMRAP in 12 mins 60 Lateral Hops 40 Air Squats 20 Shoulder Taps WOD: AMRAP in 9 mins 30-20-10 of: Alt Hang DB Clean & Jerk Abmat Sit Ups *Rest 1 minute then AMRAP in 9 mins 30-20-10 of: Alt Hang DB Snatches Abmat Sit Ups
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WOD May 11, 2020 (Monday)
Read More: WOD May 11, 2020 (Monday)HOME WORKOUT Strength: E2MOM for 10 mins 10 DB Bent Over Rows (1DB/2DB) 10 DB Bicep Curls (alternating) 10 Seated DB Tricep Ext (1 DB/2DB) 10 Seated DB Press (1DB/2DB) Use 1 or 2 Dumbbells (depends on weight) WOD: EMOM for 20 Minutes: Min 1- 20 DB/KB Swings Min 2- 20 Alt Single Leg V-Ups…
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WOD May 8, 2020 (Friday)
Read More: WOD May 8, 2020 (Friday)Home Workout Fight on Friday Part 2 by Brad M. WOD Warm Up Dumbell Twist Dumbell Press WOD: 5 Rounds Shadow Boxing and Body definition workout This WOD is the secret WOD of Brad Medeiros aka BADASS BRAD! This is a WOD you will not want to miss! Core: 8 minute Tabata The secret of…
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WOD May 7, 2020 (Thursday)
Read More: WOD May 7, 2020 (Thursday)Home Workout 05/07/2020 Warm-up: 2 Rounds (Synchronized on Coaches Count) 50 Single Unders/Single Jumps 10 Good Mornings 10 Trunk Twists 10 Body Weight Single Leg Romanian Deadlifts (5R/5L) 10 Air Squats Core Work: 3 Rounds TABATA (20/10) Hollow Rocks Hollow HOLD Tuck Crunches Tuck HOLD Supermans(Up&Down) Superman HOLD V-ups Dead Bug/V-up HOLD (Head,shoulders&feet up) (12…
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WOD May 6, 2020 (Wednesday)
Read More: WOD May 6, 2020 (Wednesday)Home Workout Double Metcon Use Kettlebell, Dumbbell(s), or Weighted Object for Both Metcons today Warm-up: 5 Rounds 10 Downward Dog Stretch(Stand up Tall after each 1) 10 Air squats 10 Push ups 10 Burpees Strength: Bent Over Row (10X10) 10X’s EMOM Reverse Grip (Palm Up) Bent Over Rows, Focus on squeezing shoulder blades and activating…
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WOD May 5, 2020 (Tuesday)
Read More: WOD May 5, 2020 (Tuesday)Home Workout Cinco De Mayo! Warm-up: 10X’s EMOM ODD MINUTES 2 Tempo Air Squat (4/2/1) 2 Kang Squats 10 Plank Postion Knees to elbows EVEN MINUTES 5 Forward Arm Circles 5 Backward Arm Circle 10 Alt. Side Lunges (cossack squats) Strength: Plank Challenge (For Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot…
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WOD May 4, 2020 (Monday)
Read More: WOD May 4, 2020 (Monday)Home Workout May The Fourth Be with You Warm-up Complex : 10 X EMOM Do 1 rep of each of the following EMOM Cross Body Toe Touches (R Hand to Left Foot, L Hand to R Foot) Sprawl Air Squat Jumping Jack Tabata: Push-Up Progression (2 X’s TABATA (20/10)) First Tabata Round (4 Min.) 4…
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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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