Category: WOD
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Patriot Games Race
Read More: Patriot Games RaceHey Oneworlders! If anyone is interested in this “Grid league” type of competition, please let me know soon. It’s on December 6 2014 in Fresno California. Here are the workouts “The Patriot Games Races” Teams of 8 (4 men/4 women) Race 1: 10 DB shoulder to overhead 75lbs20 HSPU10 Sandbag to bar 18 lbs3 legless rope…
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Muscle Up Work December 2014
Read More: Muscle Up Work December 2014It takes a lot of time, strength training, progressions and patience to get a strict muscle up. Some athletes are more than strong enough to do the strict muscle up, but they lack the technique to complete it. Some athletes understand the technique but lack the strength. And then, there are the athletes who can…
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Boot Camp December 6, 2014 (Saturday)
Read More: Boot Camp December 6, 2014 (Saturday)Hello Saturday Morning Boot Campers!My heart tells me that you will fall head over heals in love with tomorrow’s workout…YESSSSSS…since you’ve been so patient and considering of my needs, I’ve decided to let you have some early! Remember, tomorrow’s class will be given by Coach Marlo Carbonel and I absolutely expect you guys to treat…
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TEAM WOD December 6, 2014 (Saturday)
Read More: TEAM WOD December 6, 2014 (Saturday)I’d like to wish all of you good luck during tomorrow’s Saturday workout. I’m competing in Fresno but I will definitely be thinking about you and I will glue my eyes to your team scores, once I’m back. Tomorrow’s workout will allow you and your partner to do the best you can with the weight…
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WOD December 5, 2014 (Friday)
Read More: WOD December 5, 2014 (Friday)Power Clean 5 x 3 @ 70% of your 1rm (full clean) and then… Tabata – Handstand HoldsTabata – Power Cleans (you pick weight)Tabata – Hollow RocksTabata – Double Unders Score is total reps (power cleans, hollow rocks, double unders)
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Ahmed aka “Ed”
Read More: Ahmed aka “Ed”Hey Oneworlders! Ahmed aka “Ed” added his Tunisian flag to the box today. If you look closely, he signed it and left a message to OW. Ahmed’s heading back home (Canada). He will be sorely missed. Ed usually works out at the noon class. We’re having a brunch for him on Sunday December 7th at…
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WOD December 3, 2014 (Thursday)
Read More: WOD December 3, 2014 (Thursday)Back Squat4 x 4 @ 65% of 1rm Back Squat2 x 2 @ 70% of 1rm Back Squat2 x 2 @ 75% of 1rm Back Squat4 x 1 @ 80% of 1rm Back Squat and then… Complete for time, 21-15-9: Deadlifts (235/185) (185/135) (135/95)Burpees
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RESULTS!
Read More: RESULTS!Thank you to everyone that participated in Saturday’s friendly in-house Crossfit vs Boot Camp. It was fun to see everyone give it their all and challenge each other to work a little harder. The results are in and I just want to say everyone deserves two thumbs up!! RX1. Justin – Beard – Chris H.2.…
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WOD December 3, 2014 (Wednesday)
Read More: WOD December 3, 2014 (Wednesday)Turkish Get Up 5 rep max 12 minute practice Muscle Up Progression and then… For Time: 6 rounds 100m Run 10 Russian KB Swings 10 Box Jumps 10 Russian KB Swings (70/53)(53/35)(44/26)
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WOD December 2, 2014 (Tuesday)
Read More: WOD December 2, 2014 (Tuesday)Back Squat 4 x 4 @ 65% of 1rm Back Squat2 x 2 @ 70% of 1rm Back Squat 2 x 2 @ 75% of 1rm Back Squat 4 x 1 @ 80% of 1rm Back Squat and then… AMRAP – 12 Minutes 5 Pull Ups5 Toes to Bars 5 Front Squats (185/135) (155/115) (125/85)
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CrossFit – Sat, Nov 23
CrossFit One World – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 221115 (AMRAP – Rounds and Reps) 12 minute AMRAP of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35lb KB ♂ 53lb KB
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CrossFit – Fri, Nov 22
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 6 Rounds For Time 15 American Kettle-Bell Swings 10 KB Goblet Squats 5 Toes to Bar Rx KB 53/35 RX…
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CrossFit – Thu, Nov 21
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) 12 Min WOD On top of every 3 Mins 25 Wall-balls Then AMRAP 10 Cal Row…