Month: September 2024
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Boot Camp June 2, 2015 (Thursday)
Read More: Boot Camp June 2, 2015 (Thursday)2015 Mudderella! Boot Campers getting dirty in the race today.
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Get Dunked! July 7, 2015 (Tuesday)
Read More: Get Dunked! July 7, 2015 (Tuesday)Please reserve your spot today for:Come get DUNKEDLocation – One WorldThis is a very accurate and trustworthy form of body fat testing. You can also gain a better understanding your body’s resting metaboic rate (caloric needs). Using the hydrostatic, or underwater weighing method, we will determine your lean and fat mass in percent and pounds.…
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WOD July 2, 2015 (Thursday)
Read More: WOD July 2, 2015 (Thursday)Bent Over Row – 4 x 8Pull Overs – 4 x 8Bicep Curls – 4 x 8Bench Press10/8/6/4/2*Add weight each set. Start at a challenge weight
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WOD July 1, 2015 (Wednesday)
Read More: WOD July 1, 2015 (Wednesday)Full Snatch5 x 2 @ 75%*3 second pause at the kneeFront Squat4 x 4 @ 75%*3 second pause at the bottomComplete 3 rounds for time:10 Muscle Ups20 DB Snatch (pick weight)
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Happy New Year!
Read More: Happy New Year!Happy New Year One World!There are no classes tomorrow but the gym doors will be open from 8am to 11am. Please show up no later than 10am in order to get a good workout. I’m locking the gym doors at 11am sharp!
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WOD December 31, 2014 (Wednesday)
Read More: WOD December 31, 2014 (Wednesday)Happy New Year!!!! Tomorrow’s schedule is… 6:30am – Regular Schedule CrossFit11:00am Gymnastics12:00pm – Regular Schedule CrossFit 4:00pm – No Class CrossFit5:00pm – No Class CrossFit6:00pm – No Class CrossFit7:00pm – No Class CrossFit Wednesday December 31 2014 Deadlift3/3/3/3/3/3/3 *Start at 65% of your 1 rep max deadlift, add weight each set. and then… Complete 21-15-9…
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WOD December 30, 2014 (Tuesday)
Read More: WOD December 30, 2014 (Tuesday)Start at 60% of your 1 rep max jerk. Complete the following cycle 7x, add weight each set. 1 Push Press + 1 Push Jerk + 1 Split Jerk and then… Complete 3 rounds for time: 30 Burpees21 KB Swings12 Pull Ups 70/53 – 53/35 – 44/26 *18 Minute Cap*
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WOD December 29, 2014 (Monday)
Read More: WOD December 29, 2014 (Monday)100 Back Squats1 Mile Run Men – 225, 205, 185, 165Women – 185, 165, 145, 125 *Cap is 40 Minutes! You must warm up to the weight that you will use for your 100 back squats. Warm up sets do not count towards your work sets, please choose your weight wisely and break up your…
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Boot Camp December 26, 2014 (Saturday)
Read More: Boot Camp December 26, 2014 (Saturday)Don’t forget that tomorrow is “bring a friend” day! Class will start at 7:00am sharp. I can’t promise that your friend will like you after class, lol, but they will love the experience. Saturdays have been very crowded and the energy has been pretty amazing, let’s keep the train rolling. Please make sure your friends…
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Boot Camp December 26, 2014 (Friday)
Read More: Boot Camp December 26, 2014 (Friday)Hints for tomorrow’s class… See you soon!
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CrossFit – Sat, Nov 23
CrossFit One World – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 221115 (AMRAP – Rounds and Reps) 12 minute AMRAP of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35lb KB ♂ 53lb KB
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CrossFit – Fri, Nov 22
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 6 Rounds For Time 15 American Kettle-Bell Swings 10 KB Goblet Squats 5 Toes to Bar Rx KB 53/35 RX…
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CrossFit – Thu, Nov 21
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min WOD On top of every 3 Mins 25 Wall-balls Then AMRAP 10 Cal Row…