Category: WOD
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WOD June 7, 2016 (Tuesday)
Read More: WOD June 7, 2016 (Tuesday)STRENGTH: BACKSQUAT 2X1+5LBS OLY STRENGTH: *Every 2 Minutes for 6 Minutes: 1 Snatch (NO POWER SNATCH) for a total of 3 Lifts. *Start @ 80%. Add Weight each Lift WOD: 7RFT 2 Muscle Ups 3 Power Cleans 95/155 20 Double Unders *14 MINUTE CAP
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WOD June 6, 2016 (Monday)
Read More: WOD June 6, 2016 (Monday)D-DAY 6th of June “Operation Overlord” WOD: “Leave No One Behind” Team Of 4 *WORK AS A TEAM. NO SOLO WORK! * Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M. *12 Rope Climbs (Partition as the Team sees Fit) *100 Total Burpee Lateral Jump-Over your Buddy…
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WOD June 3, 2016 (Friday)
Read More: WOD June 3, 2016 (Friday)STRENGTH: BACKSQUAT 2X2 +5LBS OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS *START @ 70%. ADD WEIGHT EACH LIFT WOD: DIANE 21-15-9 DEADLIFTS 155/225 HSPU
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WOD June 2, 2016 (Thursday)
Read More: WOD June 2, 2016 (Thursday)STRENGTH: BENCH PRESS 2X2 +5LBS TEAM WOD (TEAM OF 3) *100M PARTNER ASSISTED HANDSTAND WALK *SUB WHEEL BARREL WALK *90 AXEL BAR HANG CLEANS AXEL BAR LOAD: *2 15LB PLATES/25LB PLATES *1 WORKS, 1 HOLDS SQUAT @ PARALLEL, 1 REST. *YOU CAN ONLY WORK AS LONG AS THE PERSON HOLDS THE SQUAT. SWITCH AS NEEDED.…
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WOD June 1, 2016 (Wednesday)
Read More: WOD June 1, 2016 (Wednesday)STRENGTH: STRICT PRESS *EMOM 5 MINUTES 1 STRICT PRESS *START @ 75% OF1RM. ADD WEIGHT EACH SET OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS 1 CLEAN & JERK (NOT POWER) *START @ 75%. ADD WEIGHT EACH LIFT *NOT A CLUSTER AMPAP 12 MINUTES *10 D-BALL SLAMS *10 TOES TO BAR…
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WOD May 31, 2016 (Tuesday)
Read More: WOD May 31, 2016 (Tuesday)STRENGTH: DEADLIFT 2X2 +5LBS SKILL: ALT RUSSIAN KB ONE ARM SWING TRANSFER WOD: 5RFT 500M ROW 10 BOX JUMPS 24/30 10 ALTERNATING ONE ARM KB SWINGS 35/53 *RUSSIAN
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Murph Challenge 2016
Read More: Murph Challenge 2016On Memorial Day, May 30, 2016, pickup your weighted vest or body armor because it’s time for the Murph Challenge at ONE WORLD! Gym opens at 10:00 Workout starts at 10:30 POTLUCK TO FOLLOW. Please bring your favorite dish to share! MURPH: 1 mile run in weighted vest or body armor 100 pull-ups 200 push-ups…
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WOD May 27, 2016 (Friday)
Read More: WOD May 27, 2016 (Friday)STRENGTH: 3X3 DEADLIFTS +5# *NO DROPPING THE BAR DURING THE SETS. TRY NOT TO BOUNCE THE BAR. WOD: NASTY GIRLS 3 RFT 50 SQUATS 7 MUSLCE UPS 10 HANG POWER CLEANS 95/135
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WOD May 26, 2016 (Thursday)
Read More: WOD May 26, 2016 (Thursday)OLY SKILL: SNATCH COMPLEX SETS. LEAD BY COACH. START WITH EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 SNATCH (NOT POWER) OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS *START @ 65%. ADD WEIGHT EACH LIFT WOD: 3 RFT: 5 STRICT PRESS 55/85 30 ABMAT SIT UPS 20 CALORIE ROW *NOTES FOR…
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WOD May 25, 2016 (Wednesday)
Read More: WOD May 25, 2016 (Wednesday)STRENGTH: 3X3 BENCH PRESS +5# TEAM WOD (TEAM OF 3) *400M PROWLER PUSH (BUY IN) *2 (25# PLATES/45#PLATES) FOR TIME: *50 BURPEES (SYNCRO ALL 3) *200 DOUBLE UNDERS (TOTAL) (1 WORKS, 1 HANGS ON THE BAR, 1 RESTS) *ROTATE AS NEEDED *50 AXLE BAR DEADLIFT: WOMENS AXLE BAR +2 35# PLATES, MENS AXLE BAR + 2 35# PLATES OR…
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CrossFit – Wed, Nov 27
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CrossFit – Tue, Nov 26
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…