Month: March 2016
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WOD May 5, 2017 (Friday)
Read More: WOD May 5, 2017 (Friday)Strength: Back Squat E2MOM for 12 minutes -3 Paused Squats at 65% of 1rm back squat (2 count pause) WOD: “Jeremy” 3 Rounds for time: 21-15-9 Overhead Squats 65/95lbs Burpees The workout know as “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). In 2008 a variation by the same name was…
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WOD May 4, 2017 (Thursday)
Read More: WOD May 4, 2017 (Thursday)Skill Work: Muscle-Ups EMOM for 6 minutes 1 Ring MU + 2 Bar MU Weightlifting: Bear Complex E2MOM for 12 minutes complete 1 Bear Complex at 65%-75% of 1RM Clean & Jerk Bear Complex Cycle: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press WOD: AMRAP 20 minutes 15…
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WOD May 3, 2017 (Wednesday)
Read More: WOD May 3, 2017 (Wednesday)Skill Work: Tire Flip 10 minutes clock -Tire Flip practice or 20 Tire Flips for time Strength: Deadlift E2MOM for 10 minutes 5 Deadlifts @ 50-60% WOD:* Timecap: 20 minutes* For Time 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row
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WOD May 2, 2017 (Tuesday)
Read More: WOD May 2, 2017 (Tuesday)Skill Work: Pistols & Handstand Push Ups EMOM for 8 minutes Odd Minute: 8 Alternating Pistols Even Minute: 4 Handstand Push ups Strength: Bench Press E2MOM for 10 minutes 5 Bench press at 70% of 1RM bench press WOD: *Time Cap: 20 minutes* 3 Rounds for time: 21 Wall Balls 14/20lbs 15 Pull Ups 9…
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WOD May 1, 2017 (Monday)
Read More: WOD May 1, 2017 (Monday)STRENGTH: Strict Pull Ups EMOM for 6 minutes -3 strict pull ups or 3 weighted pull ups STRENGTH: Overhead Squat E2MOM for 12 minutes -5 OHS @ 65-70% of 1RM WOD: *Time cap 16 minutes* 21-15-9 Squat Clean Thruster (Cluster) 65/95 Burpee pull ups
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WOD April 28, 2017 (Friday)
Read More: WOD April 28, 2017 (Friday)STRENGTH: Back Squat: E3MOM 15 minutes 1 Back Squat starting at 90% of 1RM -increase weight each set WOD: “Barraza” 18 Minute AMRAP of: 200m Run 9 Deadlifts 275#/185# 6 Burpee Bar Muscle-ups In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based…
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WOD April 27, 2017 (Thursday)
Read More: WOD April 27, 2017 (Thursday)STRENGTH: Snatch: E3MOM 12 minutes of 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats starting at 65% of 1RM Snatch WOD: AMRAP: 20 minutes 10 Pull ups 20 Push ups 30 Air Squats 400 Meter run Rx+: Weighted vest 20/14 LBS
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WOD April 26, 2017 (Wednesday)
Read More: WOD April 26, 2017 (Wednesday)STRENGTH: Deadlift: E3MOM 15 minutes starting at 90%, increase weight each set WOD: 7 Rounds for time: 21 Sit-ups 7 Left Arm Dumbbell Snatches 50/35lb 7 Right Arm Dumbbell Snatches 50/35lb Time Cap: 16 mins
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WOD April 25, 2017 (Tuesday)
Read More: WOD April 25, 2017 (Tuesday)STRENGTH: Shoulder Press: E3MOM for 15 minutes starting at 85-90% work up to 2RM WOD: For time: cap-15 minutes 25-20-15-10-5 Power Snatch 75/45 Rx 50-40-30-20-10 Lateral bar jumps
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One World Cardio Boxing
Read More: One World Cardio BoxingIf you’re looking to increase your strength, conditioning, body composition and overall health, look no further! The cardio boxing class at One World will be hosted at 6:30am every 1st and 3rd Saturday of the month. The classes will run approximately 45min-1hr and you’re guaranteed to leave drenched in sweat! If you own a pair…
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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…