Month: March 2016
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WOD May 31, 2017 (Wednesday)
Read More: WOD May 31, 2017 (Wednesday)STRENGTH: Weighted Pull-ups EMOM 6 minutes 2 weighted pull ups WEIGHTLIFTING:Bench Press E2MOM 14 minutes 3 bench press at 75% of 1 rm WOD: AMRAP 12 minutes 8 Front Rack Walking Lunges 95/65 10 Hang Power Cleans 95/65 12 Sumo Deadlift High pulls 95/65 Rx+ weight: 115/85
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WOD May 30, 2017 (Tuesday)
Read More: WOD May 30, 2017 (Tuesday)ROW SPRINTS: 5 x 100 meter row *Score is the slowest time* STRENGTH: Overhead Squats E3MOM 15 minutes 3 Overhead Squats WOD: For time 21-15-9 Toes to Bar Deadlifts 225/155 Rx
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May 29, 2017 (Monday)
Read More: May 29, 2017 (Monday)MEMORIAL DAY WOD: “MURPH” for time: 1 Mile run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile run Rx: 20lb/14lb vest The “Murph” wod is in honor of Lt. Michael Murphy, a Navey SEAL killed in Afghanistan June 28, 2005.
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Memorial Day Schedule
Read More: Memorial Day ScheduleOne World Self Defense and Fitness will CLOSED on Monday, May 29, 2017 in observance of Memorial Day. Let us remember those who sacrificed their lives for the peace and security of our Great Nation. Thanks to their selfless sacrifice, all of us enjoy the precious gifts of freedom and independence. There will only be…
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WOD May 26, 2017 (Friday)
Read More: WOD May 26, 2017 (Friday)Skill & Strength: Strict Pull Ups & Wall Facing Air Squats EMOM 6 minutes: 3 Strict Pull Ups 5 Wall Facing Air Squat Weightlifting: Back Squat E3MOM 15 minutes 2 Back Squats at 80% of 1 RM WOD: “AlLIT” For time: *Cap 25 minutes* Row 250 Meters 25 Deadlifts 225/155 Row 250 Meters 25 Toes…
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WOD May 25, 2017 (Thursday)
Read More: WOD May 25, 2017 (Thursday)Skill & Strength: Pistols EMOM 6 minutes straight set of alternating pistols Weightlifting: Snatch + OHS Complex (1+1 x 6) E2MOM 12 minutes of 1 Squat Snatch + 1 Overhead Squat complex for 6 rounds WOD: AMRAP 8 minutes 6 Burpees to a 45 lb/25 plate 12 overhead walking lunge with plate
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WOD May 24, 2017 (Wednesday)
Read More: WOD May 24, 2017 (Wednesday)Skill & Strength: Ring Dips EMOM 6 minutes straight set Ring Dips Weightlifting: Deadlift E2MOM 12 minutes 2 DL at 85% OF 1 RM WOD: AMRAP 10 minutes 10 Alternating dumbell snatch 50/35lbs 10 Sit-ups
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WOD May 23, 2017 (Tuesday)
Read More: WOD May 23, 2017 (Tuesday)Skill & Strength: Chest-To-Bar Pull-ups EMOM 5 minutes unbroken set of chest to bar pull ups Weightlifting: Bench Press E3MOM 15 minutes of 2 PAUSED Bench Press at 80% of 1Rm *The pause starts when the bar is at the chest* WOD: For time: 1-10 Front Squat 155/105 25 Double Unders after each set How…
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WOD May 22, 2017 (Monday)
Read More: WOD May 22, 2017 (Monday)Skill & Strength: Handstand Push-ups EMOM 6 minutes straight set without coming off the wall of HSPUs *your score will be your max set Weightlifting: Overhead Squat E3MOM 12 minutes 3 OHS at 85% of 1RM OHS WOD: 5 Rounds for time: *cap 16 minutes* 10 Push Press 135/95 10 Wall Balls 20/14 lbs, rx+:…
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WOD May 20, 2017 (Saturday)
Read More: WOD May 20, 2017 (Saturday)Mental Health Awareness “Becky” For time 800m Run 30 Snatch 115/75 400m Run 30 Hang Cleans 115/75 400m Run 30 Push up 800m Run 30 Pull ups Join us in a WOD for a great cause! Dr. Helen Hsu is organizer of One World Mental Health Awareness Day. Dr. Hsu is a clinical psychologist from…
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Hype Hitters – Thu, May 21
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters
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CrossFit – Thu, May 21
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 3 Clean and Jerks build to 3RM Conditioning (AMRAP – Rounds and Reps) AMRAP 8mins 200m Run 9 Power Snatches 95/65lbs 15 Wall Balls 20/24lbs…
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CrossFit – Wed, May 20
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s HS or 25ft HSW…