Month: December 2024
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Gymnastics October 14, 2015 (Wednesday)
Read More: Gymnastics October 14, 2015 (Wednesday)Going upside down is not easy for adults. Jason is the beginning stages of the “Skin the Cat.” The “Skin the Cat” is great for shoulder mobility and spatial awareness.
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WOD October 14, 2015 (Wednesday)
Read More: WOD October 14, 2015 (Wednesday)Power Clean + Hang Squat Clean + Push Jerk 4 x 1 @ 60% of your 1rm clean/jerk Back Squat 5 x 3 @ 70% of your 1rm back squat *AMRAP – 9 Minutes 3 Overhead Squats 135/95 4 Strict Pull Ups 5 Clapping Push Ups
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WOD October 13, 2015 (Tuesday)
Read More: WOD October 13, 2015 (Tuesday)Squat Cleans4 x 3 @ 70% of 1rm clean Romanian Deadlift 4 x 5 @ 60% of your 1rm snatch *Complete 3 rounds for time: 50 Double Unders 25 Burpees 200m KB Run 70/53
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WOD October 12, 2015 (Monday)
Read More: WOD October 12, 2015 (Monday)Hang Power Snatch 5 x 2 @ 70% of 1rm full snatch Tall Jerk 5 x 2 @ 60% of 1rm clean/jerk Back Squat 1 x 1 @ 90% of 1rm back squat Team of 2, rotate every 30 seconds Max Back Squats – 8 minutes 225/135
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1st Place Finish!
Read More: 1st Place Finish!Congratulations to our One World Power Lifter and all-around nice-guy Art Zambrano for taking 1st PLACE in the Junior Division (21-23) 100kg weight class at the Boss of Bosses 2 Powerlifting Meet! Art thought he came in 3rd after the competition but the organizer were quick to text him wrong! Watch for many more amazing things yet to come from…
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WOD October 9, 2015 (Friday)
Read More: WOD October 9, 2015 (Friday)Snatch Pulls (from the ground) 4 x 3 start @ 60% (add weight each set) Back Squat 1 x 3 @ 80% 2 x 5 @ 70% Complete for time: 30 Pistol Squats 30 KB Snatches 100m Handstand walk or 200m Bear Crawl
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WOD October 8, 2015 (Thursday)
Read More: WOD October 8, 2015 (Thursday)Split Jerk 3 x 1 @ 90% Single Arm DB Row 3 x 8 (Heavy) Weighted Ring Dips 3 x 10 8 Minute Clock – Max Distance/Reps Burpee Broad Jumps
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WOD October 7, 2015 (Wednesday)
Read More: WOD October 7, 2015 (Wednesday)Squat Clean 4 x 3 start @ 70% (add weight each set) Complete for time: 21-15-9 Deadlifts Reverse Grip “Strict” Pull ups
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WOD October 6, 2015 (Tuesday)
Read More: WOD October 6, 2015 (Tuesday)Tuesday October 6 2015 Complete 5x start @ 70% (add weight each set) 2 Snatch Grip Deadlift + 1 Hang Squat Snatch Thrusters (from rack) 4 x 5 start @ 60% (add weight each set) AMRAP – 10 Minutes 5 Burpees 5 Overhead Squats 155/115 40 Lateral Jumps
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WOD October 5, 2015 (Monday)
Read More: WOD October 5, 2015 (Monday)Hang Squat Clean (one inch below the knee) 1 x 1 @ 85% 2 x 2 @ 70-75% Back Squat (3 sec. pause) 1 x 1 @ 70% 2 x 2 @ 60% Complete for time: Team of 2 2500m Row *Switch after one partner has completed 5 “Strict” HSPU and 1 Rope Climb
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CrossFit – Sat, Jan 11
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
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CrossFit – Fri, Jan 10
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
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CrossFit – Thu, Jan 9
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115