Category: WOD
-
Women’s Only Self-Defense Seminar
Read More: Women’s Only Self-Defense SeminarHow would you react ?? ! ! Lean techniques on how to protect yourself, defend yourself and get away to safety… One World Krava Maga will be hosting a FREE self-defense seminar for WOMEN ONLY. It is totally FREE for One World Members and Non-Members alike! One Worlders, spread the word to your girlfriends…This is…
-
WOD December 1, 2017 (Friday)
Read More: WOD December 1, 2017 (Friday)Skill Work: Max Height Box Jump (Distance) Max Height Box JumpWith a 7 minute clock establish a max box jump Weightlifting: Back Squat E3MOM 15 mins, establish a 1 RM Back Squat WOD: Deadlift Burpee (For Time) -Cap 11 Minutes 21-15-9 Deadlift 225/155 We have not tested this bench mark in quite some…
-
WOD November 30, 2017 (Thursday)
Read More: WOD November 30, 2017 (Thursday)Gymnastics: Hand Stand Hold EMOM 5 mins, establish a max hand stand hold, either free standing or against the wall Weightlifting: Power Snatch E2MOM 10 mins 2 power snatch start a 80% of max and go for a new 2 RM WOD:Run-Row (Time) – Cap 30 minutes Five Rounds for time: Run 400…
-
WOD November 29, 2017 (Wednesday)
Read More: WOD November 29, 2017 (Wednesday)Skill Work: Weighted Pull-ups EMOM 6 Mins Establish a 2 rep max weighted pull up. Weightlifting: Snatch Grip Deadlift E3MOM 12 Mins, go for a 3 RM Snatch grip deadlift from the floor, make to reset on each rep touch and go will not be an effective way to keep your back tight on…
-
WOD November 28, 2017 (Tuesday)
Read More: WOD November 28, 2017 (Tuesday)Skill Work: EMOM 6 minutes of T2B + C2B + BMU Complex. Complete (2) two of the following complex: 1 toes to bar 1 chest to bar 1 bar MU all in succession without coming off the bar. Go for a unbroken max set of the complex! Weightlifting: E2MOM 12 Mins of 1 Push Press…
-
WOD November 27, 2017 (Monday)
Read More: WOD November 27, 2017 (Monday)Warm-up: Tabata L-Sit/ Plank alternating hold. Weightlifting: Overhead Squat E3MOM 12 minutes, establish a 3 RM Overhead Squat, start at 85% of max in round 1. If you are feeling good and have time then go for a 1 RM! WOD: (For time) -Cap 12 Minutes 9-15-21 of: Calorie Row. Rx+: calorie on air assault…
-
One World Annual Christmas Party
Read More: One World Annual Christmas PartyThe One World Annual Holiday Party is Coming!! When: December 2, 2017 (Saturday), 6:00pm – when everyone leaves Where: One World Self Defense and Fitness We are going to have the annual White Elephant Raffle. Kids and Adult gifts are separate. The gift should be no LESS than $24.99. Wear your best white outfit. Come…
-
WOD November 24, 2017 (Friday)
Read More: WOD November 24, 2017 (Friday)Skill Work: Row Max Effort 500m Row Weightlifting: Back Squat E2MOM 14 minute 2 back squats at 80% of 1 RM WOD: Cindy 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats
-
WOD November 23, 2017 (Thursday)
Read More: WOD November 23, 2017 (Thursday)Skill Work: Weighted Pull-ups EMOM 6 minutes 2 weighted pull up at a challenging weight Weightlifting: *CHOOSE EITHER OPTION A OR B FOR WEIGHTLIFTING FOR THE DAY* A: Power Clean + Thruster *Not a cluster* EMOM 10 minutes 1 PC plus start @ 75% OR B: Power Snatch EMOM 10 minutes 1 Power Snatch start…
-
WOD November 22, 2017 (Wednesday)
Read More: WOD November 22, 2017 (Wednesday)Skill Work: Pistols EMOM 6 mins 30 seconds of alternating pistols/ 20 Seconds of HS hold all in same minute Weightlifting: Defecit Snatch Grip Deadlift E2MOM 12 minutes 4 defecit SGDL on plate 45lb plate at 80% of max snatch *No touch and go! Reset the bar at the bottom after every rep WOD: For…
Search
Popular Posts
-
CrossFit – Sun, Dec 1
CrossFit One World – CrossFit Overhead Squat Snatch Balance (12 Min E2MOM 3 Snatch Balance @ 25% Hang Power Snatch 3 Overhead Squat) LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power…
-
CrossFit – Sat, Nov 30
CrossFit One World – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# The Ghost (AMRAP – Reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute of rest
-
CrossFit – Fri, Nov 29
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…