Category: WOD
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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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WOD July 3, 2015 (Friday)
Read More: WOD July 3, 2015 (Friday)Push Press + Push Jerk + Split Jerk*Complete the cycle 3x @ 75% ofyour one rep max split jerk.Overhead Squats3 x 3 @ 75%For time: 150 Wall Balls
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4th of July Schedule
Read More: 4th of July ScheduleSaturday the 4th we will be closed. Coach Chris will hold a class at 7:00 AM for BOTH Bootcamp and Crossfit. This will be the only training of the day.Enjoy the 4th!!
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Food & Health Tips By OW Members July 2, 2015 (Thursday)
Read More: Food & Health Tips By OW Members July 2, 2015 (Thursday)Tip by Phili:Dinner plus leftovers for meal prep.
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Gymnastics June 1, 2015 (Wednesday)
Read More: Gymnastics June 1, 2015 (Wednesday)Gymnastics is challenging for adults with no prior exposure to the art. Esther tackled the back walker over while laughing and having fun!
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Boot Camp June 2, 2015 (Thursday)
Read More: Boot Camp June 2, 2015 (Thursday)2015 Mudderella! Boot Campers getting dirty in the race today.
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Get Dunked! July 7, 2015 (Tuesday)
Read More: Get Dunked! July 7, 2015 (Tuesday)Please reserve your spot today for:Come get DUNKEDLocation – One WorldThis is a very accurate and trustworthy form of body fat testing. You can also gain a better understanding your body’s resting metaboic rate (caloric needs). Using the hydrostatic, or underwater weighing method, we will determine your lean and fat mass in percent and pounds.…
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WOD July 2, 2015 (Thursday)
Read More: WOD July 2, 2015 (Thursday)Bent Over Row – 4 x 8Pull Overs – 4 x 8Bicep Curls – 4 x 8Bench Press10/8/6/4/2*Add weight each set. Start at a challenge weight
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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…