Month: October 2024
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WOD August 28, 2014 (Thursday) Rest Day
Read More: WOD August 28, 2014 (Thursday) Rest DaySomeone left their empty box of food on the counter. I opened the bag to see what it was and a huge amount of flies came out of the box. I have no idea who this box belongs to but if you’re reading this post… I Got My Eye On You! Like A Hawk… Enjoy…
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Boot Camp Session #6 Starts August 27, 2014
Read More: Boot Camp Session #6 Starts August 27, 2014One World Boot Camp Session #6 is starting soon! Starts: Wednesday, August 27 Ends: Sunday, October 7 Cost: 150.00Location: One World Boot Camp – Union City Classes are held every Monday, Wednesday, Friday @ 5:30am, 6:00pm and 8:00pm. Saturday class is held @ 7:00am. Yoga with Justin is every Sunday @ 8:00am The “Boot Camp…
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WOD August 27, 2014 (Wednesday)
Read More: WOD August 27, 2014 (Wednesday)What’s up everyone! Here’s the workout for Wednesday August 27 2014 Tier 1 (165/115) (14/10)Tier 2 (215/165) (20/14)Tier 3 (265/215) (20/14) Complete the following for rounds + reps. Record your score during the rest periods. Good luck to everyone that participates. AMRAP – 3 Minutes 3 Deadlifts 10 Wallballs (rest 1:00) AMRAP – 4 Minutes…
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WOD August 26, 2014 (Tuesday)
Read More: WOD August 26, 2014 (Tuesday)Focus on some shoulder mobility tonight. Most of you have the tools and the knowhow, to help yourself after today’s WOD or while you’re at home tonight. I’m posting tomorrow’s workout early, so you’ll have an idea of what to prepare for. Here’s the workout for Tuesday August 26 2014: Tier 1, 2, and 3…
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WOD August 25, 2014 (Monday)
Read More: WOD August 25, 2014 (Monday)Thanks to everyone that participated in today’s Olympic Weightlifting class with Max Aita. I’m looking forward to seeing a lot of you join the Sunday class in the future. It doesn’t matter if you’re a competitor or just a casual CrossFitter, Max has the knowledge to make you BETTER! Please let me know if you…
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Gymnastics: Chicken Wing
Read More: Gymnastics: Chicken WingThe “chicken wing.” DON’T DO IT! You risk serious injury by throwing one shoulder over the bar or rings followed by the other one. Getting that rep is not worth a lifetime of nagging pain. Injury to the rotator cuff remains for life. Even if you have surgery to repair a tear, it will never…
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Yoga: August 24, 2014 (Saturday)
Read More: Yoga: August 24, 2014 (Saturday)A few photos from One World Crossflow this morning! Look at these inspiring warriors and goddesses!
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Team Wod August 23, 2014 (Saturday)
Read More: Team Wod August 23, 2014 (Saturday)By Coach Smita Saturday 9 AM fun!
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WOD August 22, 2014 (Friday)
Read More: WOD August 22, 2014 (Friday)Hey everyone! Good job with the double under attempts today. I’m sure the practice will pay off soon enough. Here’s the workout for Friday August 22 2014 Tier 1, 2, and 3 5 x 6 Bench Press*Start at 60% to 65% and add 10 to 20 pounds for each set. Then… 3 Minute AMRAP of:8…
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WOD August 21, 2014 (Thursday) Rest Day
Read More: WOD August 21, 2014 (Thursday) Rest DayWhat’s up everyone! For tomorrow’s rest day/active recovery, I’d like for everyone to complete the following, for time: “Annie”50-40-30-20-10Double UndersSit Ups The scaled version of double unders will be a little different for this workout. Instead of doing triple singles, you will do the following: 70 double under “attempts” 50 sit ups60 double under “attempts”…
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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CrossFit – Fri, Oct 4
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 Iron Abs (Time) For Time 21-15-9 Overhead Squats Burpees *Run 800 Meters after each round Rx 75/55 RX+ 135/95
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