Category: WOD
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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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Boot Camp July 7, 2015 (Tuesday)
Read More: Boot Camp July 7, 2015 (Tuesday)Tire flips makes us happy!!
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One World Promotional Shirts!
Read More: One World Promotional Shirts!One World Promotional shirts will be available early next week! The purpose of the shirt is to “raise the awareness” of the entire One World community! Please grab one and wear it well! As members of the One World community, you have been our #1 source of trust, value and reputation! People come to us…
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WOD July 7, 2015 (Tuesday)
Read More: WOD July 7, 2015 (Tuesday)AMRAP – 22 Minutes60 Toes To Bar60 Box Jumps 30/2460 Calorie Row60 Russian Swings 70/53
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WOD July 6, 2015 (Monday)
Read More: WOD July 6, 2015 (Monday)1 Full Clean + 1 Front Squat6x @ 80% of your 1 rep max Clean(add a 3 sec pause to the bottom of the front squat)Complete for time:100 Barbell Lunges 135/951 Mile Run
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WOD July 4, 2015 (Saturday) Boot Camp & Crossfit
Read More: WOD July 4, 2015 (Saturday) Boot Camp & Crossfit***THINGS TO REMEMBER***Friday July 3 2015 – No 8pm class (Boot Camp)Saturday July 4 2015 – No 8am class (Boot Camp)Saturday July 4 2015 – No 9am class (CrossFit)Saturday July 4 2015The 7am Boot Camp class will have a mixture of Boot Campers and CrossFitters. This will be a 90 minute class. DO NOT show…
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CrossFit – Wed, Nov 27
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 KB Front Rack Reverse Lunges 15 KB Box Step Up 10 Hang…
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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…