Month: May 2021
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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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CrossFit – Sun, Nov 8
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…
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CrossFit – Sat, Nov 7
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
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CrossFit – Fri, Nov 6
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…