Month: September 2024
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WOD November 21, 2017 (Tuesday)
Read More: WOD November 21, 2017 (Tuesday)Gymnastics: Bar Muscle-ups EMOM 6 minutes 3 burpee bar muscle ups Weightlifting: Push Press + Split Jerk E2MOM 14 Mins 2 push press + 1 split jerk at 85% of best push press WOD: AMRAP 12 minutes 3-6-9-12.. Wall balls 20/14 Chest to Bar pull ups Jumping Lunges
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Thanksgiving Hours 2017
Read More: Thanksgiving Hours 2017Hey One Worlders, The holiday schedule on Thursday the 23rd will be 1 class at 10AM with open gym until 1PM. Regular schedule resumes on Friday. Have a great Thanksgiving!! -Brad and Carmella
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WOD November 19, 2017 (Monday)
Read More: WOD November 19, 2017 (Monday)Warm-up: Tabata Burpees (8 rounds) Weightlifting:Overhead Squat E2MOM 16 Mins 2 OHS at 85% of your 1 RM WOD: (AMRAP – Reps) 4 Rounds of 1 minute at each station: Row for calories or calories on the air assault bike Burpee Box Jumps 24/20 Overhead squat 75/55 lb Double unders Rest Score is total reps…
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WOD November 17, 2017 (Friday)
Read More: WOD November 17, 2017 (Friday)Plyometric Accessary: Seated Box Jumps EMOM 6 minutes 5 Seated Box Jumps Weightlifting: Back Squat E2MOM 12 minutes 5 back squats at 75% of 1 RM WOD: “Rahoi” 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95/65lbs 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of…
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WOD November 16, 2017 (Thursday)
Read More: WOD November 16, 2017 (Thursday)Skill Work: Weighted Pull-ups EMOM 6 minutes Strict Pull ups multiples of 2 2 strict pull ups the first minute 4 the 2nd minute 6 the 3rd minute 8 the 4th minute 10 the 5th minute 12 the 6th minute *RX+* 3 the first minute 6 the 2nd minute 9 the 3rd minute 12 the…
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WOD November 15, 2017 (Wednesday)
Read More: WOD November 15, 2017 (Wednesday)Gymnastics: Muscle-ups EMOM 6 minutes 1 ring muscle up plus 3 dips Weightlifting: Defecit Snatch Grip Deadlift E2MOM 14 minutes 4 defecit on 45lb plate SGDL @ 75% snatch WOD: AMRAP in 11 Minutes 100 meter uneven farmers carry m:32/24, f:24/16 kg 50 Double unders 5 Deadlifts 225/155
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WOD November 14, 2017 (Tuesday)
Read More: WOD November 14, 2017 (Tuesday)Skill Work: EMOM 6 minutes (alternating) 30 seconds of L-Sit hold 30 seconds Hand Stand hold Weightlifting: Push Press + Split Jerk E2MOM 12 minutes 3 Push Press + 1 Split Jerk at 80% of best Push Press WOD: Athletes choice of WOD A, B or C A: 20 Minute Row for Distance In 20…
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WOD November 13, 2017 (Monday)
Read More: WOD November 13, 2017 (Monday)Skill Work: EMOM 6 minutes 4 Toes to Bar plus 3 chest to Bar Pull Ups Weightlifting: Overhead Squat E2MOM 14 minutes 3 OHS at 75% of your 1 RM WOD: 12-9-6-3** -Power Snatch 135/95 lb -Front Squat 135/95 lb **40 lateral Bar Hops after every round *Cap 20 minutes*
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WOD November 10, 2017 (Friday)
Read More: WOD November 10, 2017 (Friday)Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Back Squat E2MOM 14 Mins 5 back squats at 65% of 1 RM WOD: For time, CAP: 22 MINS 800m Run then 4 rounds of: 20 Wall ball 20/14 lb 10/9 10 hang power snatch 95/65 l then 800m Run
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WOD November 9, 2017 (Thursday)
Read More: WOD November 9, 2017 (Thursday)Skill Work: Tabata Alternating Super Man/Hollow rock hold Weightlifting:Squat Clean plus Two Jerks EMOM 10 MINS 1 SQUAT CLEAN + 2 JERKS START AT 70% This complex is a combination of a full clean from the ground followed by two jerks WOD: (For Time) 100 bar facing burpees at the top of every minute UNTIL…
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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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