Category: WOD
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WOD September 4, 2014 (Thursday) Rest Day
Read More: WOD September 4, 2014 (Thursday) Rest DayThursday is usually a rest day but due to the short week and limited schedule, we will have a full day tomorrow. We will not focus on tiers, instead, everyone will modify each movement to fit their capability. Here’s the workout for Thursday September 4 2014 Snatch – 3@ 65%, 3@ 70%, 3@ 75% and…
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Boot Camp September 3, 2014 (Wednesday)
Read More: Boot Camp September 3, 2014 (Wednesday)5:30am! How do you feel?????
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WOD September 3, 2014 (Wednesday)
Read More: WOD September 3, 2014 (Wednesday)Sorry for the late post everyone! Here’s the workout for Wednesday September 3, 2014 Tier 1, 2, and 3Bench Press – 3@ 60%, 3@ 65%, 3@ 70%, 3 x 3@ 80% Amrap – 4 minutes10 Hollow Rocks10 Sit Ups20 Mountain Climbers *Complete the following for time: 400m Run + 5 Burpees400m Run + 10 Burpees400m Run…
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Gymnastics: Arch Rocks
Read More: Gymnastics: Arch RocksThe flip side of the hollow body position is the arch hold -aka Superman. Both positions are equally important. To perform the arch hold, start by laying flat on your stomach with your arms covering your ears and your feet glued together. Simultaneously lift your head, chest and shoulders as you lift your heels up…
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WOD September 2, 2014 (Tuesday)
Read More: WOD September 2, 2014 (Tuesday)What’s Up Everyone! I hope you enjoyed spending time with Family and Friends today. Here is the WOD for tomorrow, Tuesday, September 2nd. Tier 1 2 Cleans + 1 Jerk @ challenge weight2 Cleans + 1 Jerk @ challenge weight2 Cleans + 1 Jerk @ add 10 – 20lbs1 Clean + 1 Jerk @ challenge weight…
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Schedule Update: Sept 2, 2014 (Tuesday)
Read More: Schedule Update: Sept 2, 2014 (Tuesday)What’s up everyone! I hope you enjoyed spending time with family and friends today. Due to the short schedule this week, we will have classes scheduled Tuesday September 2 (full schedule), Wednesday September 3 (full schedule and Thursday September 4 (full schedule). Friday September 5 there will only be 2 classes on the schedule, 6:30am…
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Boot Camp September 1, 2014 (Monday)
Read More: Boot Camp September 1, 2014 (Monday)What’s up Boot Campers! Here’s a friendly reminder about this weekend’s Holiday Schedule: Sunday August 31 – Yoga With Justin, 8am. Monday September 1 – “Bring a friend Boot Camp” 5:30am and 6:00pm and 8:00pm
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WOD September 1, 2014 -Labor Day (Monday)
Read More: WOD September 1, 2014 -Labor Day (Monday)Please enjoy tomorrow’s Labor Day Holiday! There are no CrossFit classes scheduled for Monday, September 1 (Labor Day). ***One World Boot Camp is having class at 5:30am and 6:00pm to 8:00pm. THESE HOURS WILL BE THE ONLY OPEN GYM HOURS for anyone looking to complete a quick holiday workout. Drive safe and drink responsibly!
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Yoga: Creativity
Read More: Yoga: Creativity“A creative man is motivated by the desire to achieve, not by the desire to beat others.” – Ayn Rand
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Bootcamp August 29, 2014 (Friday)
Read More: Bootcamp August 29, 2014 (Friday)6pm crew rocking it! Great job everyone!
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…
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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…