Category: WOD
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Thank You One World Family!
Read More: Thank You One World Family!Big shout-out to everyone who came together to show their support at the September 23, 2017 awareness event at One World! It was a blast and couldn’t have happened without each and every one of you! Fun was had at the Annual One World Picnic. Let’s do it again next year, One World Family!
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One World Events – September 23, 2017 (Saturday)
Read More: One World Events – September 23, 2017 (Saturday)Hey One Worlders, We have two major events going around this Saturday, September 23, 2017. LIFT UP AUTISM At 09:00am, One World will be hosting Lift Up Autism, a competition for a cause that supports the early diagnosis and treatment of Autism. Come by One World and participate or cheer on the athletes who will…
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2017 Autism Awareness
Read More: 2017 Autism AwarenessIt is that time again to Train Heroic for Autism Awareness at One World! Each year, One Worlders and their families come together to Workout in support of Autism Awareness. For some of our members, this cause is very personal. Please register for the event at One World at CrossFit One World: Lift Up Autism…
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WOD September 22, 2017 (Friday)
Read More: WOD September 22, 2017 (Friday)Skill Work: Handstand Push-ups EMOM 6 mins straight set of HSPU. We will work on your HSPU here, either against the wall or free standing if you are more advanced, look to maintain a number you can maintain for all 6 mins. Weightlifting: Back Squat E2MOM 14 mins 4 back squats FROM THE FLOOR…
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WOD September 21, 2017 (Thursday)
Read More: WOD September 21, 2017 (Thursday)Skill Work: Weighted Pull-ups EMOM 4 mins 5 weighted pull ups Weightlifting: Hang Snatch EMOM 10 Mins, 1 hang squat snatch from any position (high, low or mid thigh), work at a weight that you can maintain technique all the way through, 70% of your 1 rm snatch is a good load WOD:…
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WOD September 20, 2017 (Wednesday)
Read More: WOD September 20, 2017 (Wednesday)Gymnastics: Muscle-ups Tabata Muscle up or bar muscle up. Choose either bar or ring muscle up for this tabata, there isn’t much rest here, so look to maintain a rep scheme to your skill level on these! Weightlifting: Back Rack Lunge E2MOM 12 Mins 5 lunges each leg at 45% Backsquat of 1 rep…
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WOD September 19, 2017 (Tuesday)
Read More: WOD September 19, 2017 (Tuesday)Skill Work: Pistols Tabata Pistols -look to work on your pistol progression on this tabata off of a box or with a band Weightlifting: Overhead Squat E2MOM 12 Mins OHS, 6-5-4-3-2-1, rep scheme, record your heaviest single for the day WOD: CrossFit Games Open 13.2 (10 minute AMRAP – Rounds and Reps) 5 Shoulder to Overhead…
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WOD September 18, 2017 (Monday)
Read More: WOD September 18, 2017 (Monday)Skill Work: 500m Row (Max Efford For Time) 3 x 500 meter row with 1 minute rest in between, record your fastest time. Weightlifting: Thruster E2MOM 12 mins, 2 thrusters at 90% WOD: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# ** 12 Pull-ups As always look to get on…
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WOD September 15, 2017 (Friday)
Read More: WOD September 15, 2017 (Friday)Skill Work: Tabata Burpee Your score will be you smallest set. Burpees are a big skill to have in crossfit and you ability to cycle through them with speed will help you alot in the long run! Weightlifting: Back Squat EMOM 10 Mins 4 back squats at 60% This will be a burner, look…
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WOD September 14, 2017 (Thursday)
Read More: WOD September 14, 2017 (Thursday)Skill Work: Chest-To-Bar Pull-ups EMOM 8 Mins Straight set of Chest to Bar Pull-Ups For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 8 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing…
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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
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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…
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CrossFit – Thu, Nov 28
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…