Category: WOD
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WOD August 18, 2017 (Friday)
Read More: WOD August 18, 2017 (Friday)Skill Work: Tabata wall facing squats with slow decent Weightlifting: Back Squat E2mom 10 mins 3 back squats @ 82% WOD: AMRAP – Rounds and Reps in 15 Minutes 9 Deadlift 225/155 rx+ 275/185 lb 12 lateral burpee over bar 30 Double Unders Today we’re working in a bit of a longer time domain. The…
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WOD August 17, 2017 (Thursday)
Read More: WOD August 17, 2017 (Thursday)Skill Work: Weighted Pull-ups Emom 6 mins 4 weighted pull ups Weightlifting: Squat Snatch EMOM 10 Mins, 1 snatch plus 1 hang power snatch plus overhead work at 80% of 1 rm power snatch WOD: AMRAP – Rounds and Reps in 20 Minutes 800 meter run 3 rounds of “Cindy” 5 pull ups 10 push…
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WOD August 16, 2017 (Wednesday)
Read More: WOD August 16, 2017 (Wednesday)Skill Work: Muscle-ups Emom 6 mins of 2 kipping swings plus 1 ring muscle up plus 1 dip Weightlifting: Deadlift EMOM 12 mins Odd Minute: 2 DL at 80% of 1 RM odd min Even Minute: 1 rope climb WOD: 3 rounds for time 21 alternating dumbbell snatch 50/35 15 calorie row 9 hand stand…
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WOD August 15, 2017 (Tuesday)
Read More: WOD August 15, 2017 (Tuesday)Skill Work: Toes-To-Bar EMOM 7 mins Straight Set of Kipping Toes To Bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up…
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Eskrima Promotions
Read More: Eskrima PromotionsHours of hard work, dedication and conditioning pays off! Congratulations to Danny and Jim! Danny passed his Eskrima test for level 3, and Luis has pass his for level 2! Eskrima is a Filipino martial arts and fighting system that incorporates combat weapons such as knives, sticks and other improvised devices. Join Coach Ansel Chin…
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Garnysh at One World
Read More: Garnysh at One WorldIf you’re wondering how to improve either body composition or performance in workouts, what you eat should be he first place you start. This Monday Garnysh meal prep services will be at the gym providing samples and answering any questions you may have about their services and nutrition. Drop by by for samples and drinks!
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WOD August 14, 2017 (Monday)
Read More: WOD August 14, 2017 (Monday)Skill Work: Pistols EMOM 6 Mins 8 alternating pistols Weightlifting: Front Squat E2MOM 10 Mins 3 Front Squats 80% of 1 rm WOD: For Time (cap 16 minutes) 21 Hang Power Clean 155/105 200M Run 15 Hang Power Clean 155/105 200M Run 9 Hang Power Clean 155/105 200M Run Today’s workout is a couplet with…
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WOD August 11, 2017 (Friday)
Read More: WOD August 11, 2017 (Friday)Skill Work: Weighted Pull-ups EMOM 6 MINS 3 WEIGHTED PU Weightlifting: Back Squat E2MOM 10 Mins 4 Back Squats at 75% of 1rm WOD: Air Force (For Time) 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees…
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WOD August 10, 2017 (Thursday)
Read More: WOD August 10, 2017 (Thursday)Skill Work 10 minutes of Tire Flips, sled pushes, and hammer work Weightlifting: Power Clean EMOM 10 Mins, 1 power clean plus 1 hang power clean work at 70-80% of 1 rm power clean WOD: AMRAP 16 Minutes- Rounds and Reps 2,4,6,8,10… ** power cleans rx: 155/105, hand stand push ups box jumps 24/20″…
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WOD August 9, 2017 (Wednesday)
Read More: WOD August 9, 2017 (Wednesday)Skill Work: Muscle-ups EMOM 6 minutes 2 ring muscle ups Weightlifting: Deadlift & Rope Climb EMOM 12 minutes 4 DL at 75% of 1 RM, alt 1 Rope Climb Odd Minute: 4 Deadlifts Even Minute: 1 Rope Climb WOD: For time: *15 Minute Cap* 60 Goblet Squats Rx: 32/24kg EMOM: Start with 30 Double Unders…
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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…