Month: November 2016
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The Road to Swole Contest
Read More: The Road to Swole ContestCrossfit One World is kicking off “The Road to Swole” contest, challenging you to track your own fitness for 3 months. The One World Member who has the biggest change in their overall body composition will win a free month of membership or one session (6 weeks) of bootcamp. On top of prizes like a…
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Body Spec January 2018
Read More: Body Spec January 2018Body Spec’s is back! Body Spec will be coming back to One World on 1/27. Start your new year off right by scheduling your scan now. This event is open to the public so reserve your spots early. BodySpec DexaScan Sat 8:30 AM · Crossfit One World & Self Defense – Krav 33415 Western Avenue,…
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WOD January 26, 2018 (Friday)
Read More: WOD January 26, 2018 (Friday)Capicity: 30 Calories Assault Bike for time Weightlifting: Back Squat E2MOM 10 minutes 2 backsquats 86% of 1rm bs WOD: “School Boy” AMRAP 20 Minutes 5 Body Weight Deadlifts 1 Rope Climb
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WOD January 25, 2018 (Thursday)
Read More: WOD January 25, 2018 (Thursday)Skill Work: Tabata Tabata Hand Stand Push Ups RX+: Strict HSPU Weightlifting: Muscle Snatch and Squatch Snatch Combo. Continuous 12 min EMOM Clock set: Complete Part A and B. Part A: Muscle Snatch EMOM 6 minutes work up to a new 1RM Muslce Snatch Start at 40% of 1rm snatch then work up to a…
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WOD January 24, 2018 (Wednesday)
Read More: WOD January 24, 2018 (Wednesday)CAPACITY: 30 Wall Balls for time Rx 20/14, Rx+ 30/20 Weightlifting: Deadlift E3MOM 12 minutes, 2 DL start at 80% -GO FOR 2 RM! WOD: 2 Part Metcon: A: AMRAP 5 minutes 30 double unders 10 Toes to bar *Rest 1 minute. Then start part B* B: 18.0 For time: 21-15-9 Alternating D.B Snatch 50/35…
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WOD Janurary 23, 2018 (Tuesday)
Read More: WOD Janurary 23, 2018 (Tuesday)Gymnastics: Muscle-ups EMOM 6 minutes 1 ring muscle up + 4 dips on rings *For beginners it will be: EMOM 6 minutes straight set of kipping ring dips Weightlifting: Front Squat E2MOM 10 minutes 2 Front Squats at 90% of 1RM WOD: AMRAP: in 15 Minutes 9 Push-ups 12 Box Jumps 24/20″ 15 Russian Kettlebell…
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WOD January 22, 2018 (Monday)
Read More: WOD January 22, 2018 (Monday)Skill Work: Dumbell Snatches For Time: 30 Alternating Dumbell Snatches 50/35 LBS Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 10 Minutes 2 SGPP + 1 OHS 85%-95% OF 1RM Snatch WOD: For Time: Males: 200 Calorie Row Females: 170 Calorie Row *Start at the top of each minute with 5 Thrusters 95/65…
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WOD January 19, 2018 (Friday)
Read More: WOD January 19, 2018 (Friday)Skill Work: 30 Calorie Row Weightlifting: Back Squat E2MOM 12 mins 2 back squats @ 83% of 1 RM Back Squat WOD: For time: Cap-20 minutes of 40 Alternating Dumbell Snatches 50/35 20 Over Head Squats 95/65 30 Alternating Dumbell Snatches 50/35 15 Over Head Squats 95/65 20 Alternating Dumbell Snatches 50/35 10 Over Head…
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WOD January 18, 2018 (Thursday)
Read More: WOD January 18, 2018 (Thursday)Core: Tabata Hollow Rock/ Superman Alternate every round Weightlifting: Three Position Snatch EMOM 10 mins of Full squat snatch from floor + hang squat snatch from below the knees + hang squat snatch from above the knees WOD: AMRAP – Rounds and Reps in 16 minutes RX: 10 Dumbell push press/ 5 chest to bar…
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WOD January 17, 2018 (Wednesday)
Read More: WOD January 17, 2018 (Wednesday)Skill Work: Double Unders Max double unders in 1 minute Weightlifting: Deadlift E2MOM 12 Minutes of 3 DLs at 80%, alternate 1 rope climb 1 rope climb on even minute. Please make sure to follow through hand by hand on the decent from the top of the rope climb! Alternate with 3 Deadlifts on the…
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CrossFit – Wed, Oct 7
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