Category: WOD
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WOD July 3, 2017 (Monday)
Read More: WOD July 3, 2017 (Monday)SKILL WORK: Ring Dips & Strict Pull Ups EMOM 6 minutes: 5 Ring Dips 3 Strict Pull Ups WEIGHTLIFTING: Overhead Squat E2MOM 12 minutes 5 OHS at 65-70% of 1RM WOD: For time: 800 meter run 4 Rounds of DT, RX+: 5 Rounds 12 Deadlifts, 155/105lbs 9 Hang Power Cleans, 155/105lbs 6 Push Jerks, 155/105lbs…
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Congratulations to OW Youth Olympic Weightlifters!
Read More: Congratulations to OW Youth Olympic Weightlifters!Congratulations to our One World Barbell Club Olympic Weightlifters, Brooke and Annelisse. Both young ladies competed in the June 2017 USAW Youth National Weightlifting meet in Atlanta, Georgia. Brooke finished with competition PR’s for her Snatch, Clean & Jerk and Total. She took 4th place in Snatch and 5th in C&J, and had a 5th…
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WOD June 30, 2017 (Friday)
Read More: WOD June 30, 2017 (Friday)GYMNASTICS: Pistols Tabata alternating Pistols WEIGHTLIFTING: Back Squat E3MOM 15 minutes 3 rep max back squat WOD: “Scotty” AMRAP 11 minutes: 5 Deadlifts, 315/210 18 Wall Ball shots, 20/14 17 Burpee over bar *Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem…
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WOD June 29, 2017 (Thursday)
Read More: WOD June 29, 2017 (Thursday)GYMNASTICS: Bar Muscle-ups EMOM 7 mins 2 chest to bar PU + 1 BMU WEIGHTLIFTING: Hang Power Clean EMOM 10 minutes 2 Hang Power Cleans WOD: AMRAP in 20 Minutes 200M Run 15 Push Ups 100M Uneven Farmer’s Carry
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WOD June 28, 2017 (Wednesday)
Read More: WOD June 28, 2017 (Wednesday)SKILL WORK: Toes-To-Bar EMOM 7 minutes :30s Toes to Bar :30s Rest WEIGHTLIFTING: Deadlift E3MOM for 15 minutes work up to a new 5 rep max deadlift WOD: AMRAP 10 minutes 12 Weighted Step Ups 24/16kg or 50/35lb dumb bell to 24/20 (goblet style hold) 24 Sit-Ups 48 Double Unders
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Independence Day 2017 -Schedule
Read More: Independence Day 2017 -ScheduleCrossFit One World will be open for limited hours: Open Gym hours from 10:00am-12:00pm for anyone who wants to get a great workout before starting the Independence Day! Spend the day with your friends and family and celebrate the founding of our great nation. “Freedom is never given; it is won.” A. Philip Randolph
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WOD June 27, 2017 (Tuesday)
Read More: WOD June 27, 2017 (Tuesday)GYMNASTICS: Handstand Push-Ups EMOM 6 minutes straight set of Kipping Handstand PU WEIGHTLIFTING: Push Press E3MOM 15 minutes, starting at 85% go for a new 1 RM WOD: 3 Rounds for time: 15 Lateral Burpees Over the Bar 15 Thrusters 115/85 lbs *Cap 15 minutes*
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WOD June 26, 2017 (Monday)
Read More: WOD June 26, 2017 (Monday)STRENGTH: Weighted Pull-ups EMOM 6 minutes 1 rep max weighted PU WEIGHTLIFTING: Front Squat E3MOM 15 minutes work up to a new 2 rep max FS WOD: 4 Rounds 1 minute at each station: Rope Climbs (each rope climb counts as 6 reps) Wall Balls 20/14, 10’/9′ Sumo Deadlift High Pulls 75/45 Calorie Row Rest
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Nutrition Basics Seminar with Sandi Holder
Read More: Nutrition Basics Seminar with Sandi HolderThis weekend we will be hosting a nutrition seminar with Sandi Holder. This event will provide insight on how to improve body composition, in an effective sustainable way. Sandi will be sharing her journey in fitness and how her weightless journey landed her on popular sites like bodybuilding.com. This will be a seminar you don’t…
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WOD June 23, 2017 (Friday)
Read More: WOD June 23, 2017 (Friday)TABATA: Kettle Bell Squat Hold (bottom of the squat) 24/16kg WEIGHTLIFTING: Back Squat E2MOM 10 minutes 3 Back Squats 80% WOD: For Time: “MEGAN” 21-15-9 Burpees Kettlebell Swings 24/16kg 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…