Month: September 2022
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WOD March 15, 2018 (Thursday)
Read More: WOD March 15, 2018 (Thursday)Capacity: Max Effort 500m Row for Time. This is a 3 X 500 WITH 1 MINUTE REST IN BETWEEN METER ROW, RECORD YOUR SLOWEST 500! Weightlifting: Snatch EMOM 1 Full Squat Snatch starting at 75%. Increase each minute, and record your heaviest set WOD: Half “Cindy” (AMRAP – Rounds and Reps) AMRAP 10 Mins 5…
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WOD March 14, 2018 (Wednesday)
Read More: WOD March 14, 2018 (Wednesday)Skill Work: Weighted Pull-ups EMOM 6 mins 4 weighted Pullups Weightlifting: Romanian Deadlift E2MOM 12 mins 4 RDL at 50% of max DL. Alternate with a straight set of bar muscle ups or chest to bar pull ups on alternate minute WOD: Rankel 10-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings,…
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WOD March 13, 2018 (Tuesday)
Read More: WOD March 13, 2018 (Tuesday)Core: Max Toes to Bar in 1 minute Weightlifting: Thruster E2MOM 12 Mins 3 thrusters at 75% of max, alternate with 1 ROPE climb on even minute! WOD: For time -CAP 15 minutes 27-21-15-9 of row for calories rx+: air assault for calories wall balls 20/14 lbs
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WOD March 12, 2018 (Monday)
Read More: WOD March 12, 2018 (Monday)Plyometric Accessory: Burpee Box Jumps 24/20″ rx+: 30″/24″. Score Will be total reps across all 8 rounds. Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 Mins 2 Snatch Push Press plus 4 overhead squats at 85%-90% of best snatch. We will have different variations of this exercise of snatch grip push press…
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WOD March 9, 2018 (Friday)
Read More: WOD March 9, 2018 (Friday)CrossFit Open 18.3 2 rounds for time of: *Time Cap: 14 Minutes* 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups RX Men perform 115-lb. OHS, 50-lb. DB snatches RX Women perform 80-lb. OHS, 35-lb. DB snatches Scaled 2 rounds for time of: 100…
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No Pets in the Gym Policy
Read More: No Pets in the Gym PolicyWhile we do love our furry friends, with so many people in the gym, and often chaotic environment, we ask that you refrain from bringing your pets inside the gym. If you do need to bring your pet to the gym for any reason, please note that pets must remain outside, as some of our…
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BootCamp meets CrossFit
Read More: BootCamp meets CrossFitSaturday March 10th, Bootcampers and Crossfitters will be coming together for one MEGA training session! Get to know new One World Athletes, train together, and motivate each other to be the best we can be through this fun, Saturday morning strength and conditioning class. Date: March 10th Time: 8:00am – 9:30am Please Note: No 9am Crossfit Class
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Skills Seminar with Coach Ron
Read More: Skills Seminar with Coach RonALL ABOUT THE KIP! This month we’ll be launching a new monthly skills seminar where we will be going more in depth on different skills we commonly use in Crossfit, from things like handstand pushups to pistol squats. This first class will be all on getting your first kipping pull up, a technique that translates…
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Masters CrossFit Program
Read More: Masters CrossFit ProgramFor the last few month’s Coach Brad, has been working with a small group of master’s athletes, helping them redefine and reshape their lives through CrossFit. What started out with one person, has now turned into a hardcore group of athletes ready to take back their fitness and spreading the word on how basic strength and…
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WOD March 8, 2018 (Thursday)
Read More: WOD March 8, 2018 (Thursday)For time: 30 Cal Assault Bike -All out sprint! Weightlifting: Power Snatch EMOM 10 Minutes 2 Power Snatch at 80% For time: 30-21-12 * Burpees *300M Run after every round
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CrossFit – Fri, Aug 14
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
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CrossFit – Thu, Aug 13
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
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CrossFit – Wed, Aug 12
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…