Month: September 2024
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Women’s Only Self-Defense Seminar
Read More: Women’s Only Self-Defense SeminarHow would you react ?? ! ! Lean techniques on how to protect yourself, defend yourself and get away to safety… One World Krava Maga will be hosting a FREE self-defense seminar for WOMEN ONLY. It is totally FREE for One World Members and Non-Members alike! One Worlders, spread the word to your girlfriends…This is…
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WOD December 1, 2017 (Friday)
Read More: WOD December 1, 2017 (Friday)Skill Work: Max Height Box Jump (Distance) Max Height Box JumpWith a 7 minute clock establish a max box jump Weightlifting: Back Squat E3MOM 15 mins, establish a 1 RM Back Squat WOD: Deadlift Burpee (For Time) -Cap 11 Minutes 21-15-9 Deadlift 225/155 We have not tested this bench mark in quite some…
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WOD November 30, 2017 (Thursday)
Read More: WOD November 30, 2017 (Thursday)Gymnastics: Hand Stand Hold EMOM 5 mins, establish a max hand stand hold, either free standing or against the wall Weightlifting: Power Snatch E2MOM 10 mins 2 power snatch start a 80% of max and go for a new 2 RM WOD:Run-Row (Time) – Cap 30 minutes Five Rounds for time: Run 400…
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WOD November 29, 2017 (Wednesday)
Read More: WOD November 29, 2017 (Wednesday)Skill Work: Weighted Pull-ups EMOM 6 Mins Establish a 2 rep max weighted pull up. Weightlifting: Snatch Grip Deadlift E3MOM 12 Mins, go for a 3 RM Snatch grip deadlift from the floor, make to reset on each rep touch and go will not be an effective way to keep your back tight on…
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WOD November 28, 2017 (Tuesday)
Read More: WOD November 28, 2017 (Tuesday)Skill Work: EMOM 6 minutes of T2B + C2B + BMU Complex. Complete (2) two of the following complex: 1 toes to bar 1 chest to bar 1 bar MU all in succession without coming off the bar. Go for a unbroken max set of the complex! Weightlifting: E2MOM 12 Mins of 1 Push Press…
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WOD November 27, 2017 (Monday)
Read More: WOD November 27, 2017 (Monday)Warm-up: Tabata L-Sit/ Plank alternating hold. Weightlifting: Overhead Squat E3MOM 12 minutes, establish a 3 RM Overhead Squat, start at 85% of max in round 1. If you are feeling good and have time then go for a 1 RM! WOD: (For time) -Cap 12 Minutes 9-15-21 of: Calorie Row. Rx+: calorie on air assault…
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One World Annual Christmas Party
Read More: One World Annual Christmas PartyThe One World Annual Holiday Party is Coming!! When: December 2, 2017 (Saturday), 6:00pm – when everyone leaves Where: One World Self Defense and Fitness We are going to have the annual White Elephant Raffle. Kids and Adult gifts are separate. The gift should be no LESS than $24.99. Wear your best white outfit. Come…
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WOD November 24, 2017 (Friday)
Read More: WOD November 24, 2017 (Friday)Skill Work: Row Max Effort 500m Row Weightlifting: Back Squat E2MOM 14 minute 2 back squats at 80% of 1 RM WOD: Cindy 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats
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WOD November 23, 2017 (Thursday)
Read More: WOD November 23, 2017 (Thursday)Skill Work: Weighted Pull-ups EMOM 6 minutes 2 weighted pull up at a challenging weight Weightlifting: *CHOOSE EITHER OPTION A OR B FOR WEIGHTLIFTING FOR THE DAY* A: Power Clean + Thruster *Not a cluster* EMOM 10 minutes 1 PC plus start @ 75% OR B: Power Snatch EMOM 10 minutes 1 Power Snatch start…
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WOD November 22, 2017 (Wednesday)
Read More: WOD November 22, 2017 (Wednesday)Skill Work: Pistols EMOM 6 mins 30 seconds of alternating pistols/ 20 Seconds of HS hold all in same minute Weightlifting: Defecit Snatch Grip Deadlift E2MOM 12 minutes 4 defecit SGDL on plate 45lb plate at 80% of max snatch *No touch and go! Reset the bar at the bottom after every rep WOD: For…
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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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