Month: March 2019
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WOD January 7, 2019 (Monday)
Read More: WOD January 7, 2019 (Monday)Skill Work: 3 x 10 Ab Roll Outs Weightlifting: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 60%+) 5xE2MOM 1 Power Clean + 1 Clean + 1 Jerk Start at 60% and work your way up WOD: 7 Min AMRP 10 S2OH 65/95 10 Cal Row RX+ 7…
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Martin Luther King Jr. Day 2019
Read More: Martin Luther King Jr. Day 2019One World Self Defense and Fitness will be open during normal business hours on MLK Day, Monday, January 21, 2019.
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WOD January 4, 2019 (Friday)
Read More: WOD January 4, 2019 (Friday)Warm-up: Alternating Tabata V-Ups Hollow Rocks Weightlifting:Front Squat (5 x 5 @ 65-75%)5 x E2MOM Front Squats @ 65-75% WOD: AMRAP in 12 minutes of 30 Air Squats 15 T2B 5 Thrusters 65/95
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WOD January 3, 2019 (Thursday)
Read More: WOD January 3, 2019 (Thursday)Warm-up: 5 x Every :30 Ring Dips 3-5, work negatives if still building the skill Weightlifting: Clean (5 x 1 Hang Clean + 1 Clean + 1 Front Squat @65%+) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Front Squat Start at 65% and add weight as needed WOD: 5 x E3MOM…
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WOD January 2, 2019 (Wednesday)
Read More: WOD January 2, 2019 (Wednesday)Warm-up:3 Rounds for Quality3-4 Wall Walks5-7 Hollow arches Weightlifting: Snatch (5 x 1 High Hang + 1 Below Knee + 1 Snatch @65%+) 5 x E2MOM 1 High Hang + 1 Below Knee + 1 Snatch Start at 65% and add weight as needed. WOD: (For Time)30-20-10 WB 14/20 HSPU Hang Power Snatches 55/95
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January 1, 2019 New Years Day (Tuesday)
Read More: January 1, 2019 New Years Day (Tuesday)CrossFit One World will be closed on New Years Day. Spend the day with your family and friends and enjoy the day!
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WOD December 31, 2018 (Monday)
Read More: WOD December 31, 2018 (Monday)Weightlifting: Back Squat (6 x 2 @ 65-75%) 6 x EMOM 2 Back Squat 65 – 75 % WOD: 4 RFT 200 M Run 10 P Cleans 95/135 10 Pull Ups
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WOD December 28, 2018 (Friday)
Read More: WOD December 28, 2018 (Friday)Warm-up: Pull Ups 5, 4, 3, 2, 1 *add weight each round Weightlifting: Clean (5 x 1 Hang clean + 1 Clean + 1 Front Squat @65%+) 5 x E2MOM 1 Hang clean + 1 Clean + 1 Front Squat Start at 65% and add weight each round WOD: Fran (For Time) 21-15-9 Thrusters, 95#…
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WOD December 27, 2018 (Thursday)
Read More: WOD December 27, 2018 (Thursday)Warm-up:Spend 10 minutes on pistol progression Weightlifting:Snatch (5 x 1 high hang + 1 below knee + 1 snatch)5 x E2MOM1 high hang + 1 below knee + 1 snatch Start at 65% and work your way up WOD: For Time 50/40 Cal Row 50 Alt DBx1 Snatches 35/50 50 Burpee Over DBx1 50 Pistols…
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WOD December 26, 2018 (Wednesday)
Read More: WOD December 26, 2018 (Wednesday)Warm-up:5×100 M Row*sprint/rest 1:1 Weightlifting:Paused Front Squat (5 x 5 @ 80%)E2MOM5 x 5 @80%+ Pause Front Squat *3 sec pause at the bottom WOD: Lesley – 15 Minute AMRAP Shortened Version RX: Metcon (AMRAP – Rounds and Reps) 24 Jumping Lunges 24 Hollow Rocks 24 Air Squats 24 Abmat Sit Ups 24 Burpees RX+…
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