Month: December 2024
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WOD July 13, 2015 (Monday)
Read More: WOD July 13, 2015 (Monday)EMOM – 10 Minutes1 Full Clean @ 80% of your 1 rep max full cleanEMOM – 5 Minutes3 Front Squats @ 80% of your 1 rep max front squatAMRAP – 5 Minutes6 Pistol Squats6 Burpees
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Epic Functional Fitness July 11, 2015 (Saturday)
Read More: Epic Functional Fitness July 11, 2015 (Saturday)Epic Series is back! Crossfitters and Bootcampers had a great time participating in the 2014 Epic Series. Let’s do it again this year! What Is EPIC Series EPIC Series is the first ever functional fitness obstacle course, and it’s followed up by an awesome post party with gear tents, live music, and lots of food…
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WOD July 11, 2015 (Saturday)
Read More: WOD July 11, 2015 (Saturday)Mike & Pruth’s Birthday WODTeams of 2 or 3AMRAP – 20 Minutes10 Front Squats 155/1155 Rope Climbs100m Prowler Push (225/185)Rest 3 MinutesAMRAP – 10 Minutes5 Tire Flips20m Bear Crawl
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Food & Health Tips by OW Members July 10, 2015 (Friday)
Read More: Food & Health Tips by OW Members July 10, 2015 (Friday)Tip by Shery: The hubs just made this patty melt with green peanut butter (as coach Chris calls it). AND Shark Wee is happening too? Nice!
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WOD July 10, 2015 (Friday)
Read More: WOD July 10, 2015 (Friday)Complete for time:25 Hspu50 Burpee Box Overs25 Hspu
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WOD July 9, 2015 (Thursday)
Read More: WOD July 9, 2015 (Thursday)Bench Press10/8/6/4/2(add weight each set)DB Fly’s – 4 x 8DR Row – 4 x 850 Strict Pull ups(advance use a vest or dumbbell)
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Boot Camp July 8, 2015 (Wednesday)
Read More: Boot Camp July 8, 2015 (Wednesday)Congrats to Gabby on her entire body of work! I’m amazed by what she’s become.The quote of the day is…“She has lost 55 pounds. Period.”Her track record is speaking for itself!
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Gymnastics July 8, 2015 (Wednesday)
Read More: Gymnastics July 8, 2015 (Wednesday)Gymnastics fun on the Tumbl Trak. Little Brook showing the adults how it’s done! Brook performed a round-off, back handspring.
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WOD July 8, 2015 (Wednesday)
Read More: WOD July 8, 2015 (Wednesday)1 Full Snatch + 1 Hang Snatch6x @ 80% of your 1 rep max SnatchBack Squat5 x 5 @ 80%(set 3,4,5 add 3 sec pause at the bottom of each squat) AMRAP 3 MinutesPistols
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Food & Health Tips by OW Members July 7, 2015 (Tuesday)
Read More: Food & Health Tips by OW Members July 7, 2015 (Tuesday)Tip by Eunice:Obsessed with eating from a white bowl. Cold lunch. Lentil salad. Smoked salmon.
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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