Month: October 2019
-
BodySpec DXA Scan June 2019
Read More: BodySpec DXA Scan June 2019BodySpec June 1, 2019 Body Spec DexaScan is back at One World! Not only does BodySpec scan for body fat but it also checks your bone density. Schedule your next DexaScan soon, space is limited and open to the public. https://www.bodyspec.com/scan-me/crossfit_one_world/2019-06-01? DETAILS: June 1, 2019 Saturday One World Self Defense and Fitness CrossFit One World…
-
WOD May 31, 2019 (Friday)
Read More: WOD May 31, 2019 (Friday)WOD 1: (Weight) 5 x E2MOM 5 DL @ 70% 100M Run *Add either 2 Reps or 5# each round WOD 2: 3 Rounds For Time: 15 OHS 65/95 30 Burpees 3 RFT 15 OHS 95/135 30 Burpees
-
WOD May 30, 2019 (Thursday)
Read More: WOD May 30, 2019 (Thursday)Warm-up: Alt Tabata Beat Swings V Ups Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: For Time 30 Alt DB Snatches 35/50 15 Alt DB Clean and Jerks 10 HSPU 5 Rope Climbs 10 HSPU 15 Alt DB Clean and Jerks 30 Alt…
-
WOD May 29, 2019 (Wednesday)
Read More: WOD May 29, 2019 (Wednesday)Warm-up: Strict Toes-To-Bar (tabata) Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 60% 2 x 4 @ 65% 2 x 3 @ 70% WOD: 12 Minute AMRAP 10 T2B 10 Pistols 250M Row RX+ 12 Minute AMRAP 10 T2B 10 Weighted Pistols 35/50 250M Row
-
WOD May 28, 2019 (Tuesday)
Read More: WOD May 28, 2019 (Tuesday)Warm-up: Bent Over Row (5×10 each arm) *one set= 10 Right and 10 Left Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 3 Rounds for Time 250M Row 20 American KBS 35/53 15 Goblet Squats
-
Memorial Day Murph 2019
Read More: Memorial Day Murph 2019Ready, Set, MURPH! Monday, May 27, 2019, 10:00am-1:00pm. Heat sign ups are posted on the white-board. Are you ready to take the Murph Challenge, One Worlders?! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of…
-
WOD May 27, 2019 (Memorial Day Monday)
Read More: WOD May 27, 2019 (Memorial Day Monday)The MURPH (For Time): If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. It is all for a good cause. To Learn more about Lt. Michael Murphy and Why We Do the MURPH :…
-
WOD May 24, 2019 (Friday)
Read More: WOD May 24, 2019 (Friday)Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: 3 RFT 250M Row 20 WB 14/20 15 S2OH 65/95
-
WOD May 23, 2019 (Thursday)
Read More: WOD May 23, 2019 (Thursday)Warm-up: Tabata 3-5 Strict T2B Weightlifting: Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 12 Min AMRAP 12 T2B 12 Hang Power Cleans 95/135 12 HSPU
-
WOD May 22, 2019 (Wednesday)
Read More: WOD May 22, 2019 (Wednesday)EMOM of the Day: Metcon (8 Rounds for reps) 8xE2MOM 35 DU Max Rope Climbs WOD: 15 Min AMRAP 15 American KBS 35/52 20 OH KB Lunges (10R/10L) 25 Goblet Squats
Search
Popular Posts
-
Hype Hitters – Tue, Jun 9
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters Front Squats (5 Rounds for weight) BURN BABY BURN 🔥 TIME (Time ↓ Shorter is Better)
-
CrossFit – Tue, Jun 9
CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Z-Press 25 Band pull aparts 50ft bear crawl or HS Walk Strength (5 Rounds for weight) Every 3min x 5 4 Barbell Strict Press 12 DB Plank Row…
-
CrossFit – Mon, Jun 8
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 15 goblet squats 20 banded good mornings 3 squat jumps Strength (5 Rounds for weight) Every 2min x 6 3 Hang Power Snatches build to 3RM Strength EMOM (No Measure) EMOM…