Month: January 2023
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WOD August 23, 2017 (Wednesday)
Read More: WOD August 23, 2017 (Wednesday)Skill Work: Weighted Pull-ups EMOM 7 mins 3 weighted pull ups Weightlifting: Deadlift E2MOM 8 mins 2 DL at 87% of 1 RM odd min Reps do not need to be touch and go! make sure to brace your neutral spine as you set up. Look to drive that bar up with strong hamstrings…
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WOD August 22, 2017 (Tuesday)
Read More: WOD August 22, 2017 (Tuesday)Skill Work: Bar Muscle-ups EMOM 6 Mins 4 kipping bar muscle ups. For those without bar muscle ups, work on your kipping swings into chest to bar pull ups. Weightlifting: Shoulder Press EMOM 10 Mins 1 strict press at 90% of 1 RM WOD: 3 Rounds for Time (Time Cap 16 Minutes) 30 Goblet…
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WOD August 21, 2017 (Monday)
Read More: WOD August 21, 2017 (Monday)Skill Work: Double Unders AMRAP 6 minutes of Max ascending ladder of unbroken Double-Unders 10-20-30-40… Weightlifting: Front Squat E2MOM 14 Mins 2 Front Squat 85% of 1 rm WOD: AMRAP – Rounds and Reps in 12 minutes Ascending ladder 2,4,6,8,10… of: Ab Mat Situps Rx+: Toes to bar Thrusters 95/65 Rx+: 115/85
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WOD August 18, 2017 (Friday)
Read More: WOD August 18, 2017 (Friday)Skill Work: Tabata wall facing squats with slow decent Weightlifting: Back Squat E2mom 10 mins 3 back squats @ 82% WOD: AMRAP – Rounds and Reps in 15 Minutes 9 Deadlift 225/155 rx+ 275/185 lb 12 lateral burpee over bar 30 Double Unders Today we’re working in a bit of a longer time domain. The…
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WOD August 17, 2017 (Thursday)
Read More: WOD August 17, 2017 (Thursday)Skill Work: Weighted Pull-ups Emom 6 mins 4 weighted pull ups Weightlifting: Squat Snatch EMOM 10 Mins, 1 snatch plus 1 hang power snatch plus overhead work at 80% of 1 rm power snatch WOD: AMRAP – Rounds and Reps in 20 Minutes 800 meter run 3 rounds of “Cindy” 5 pull ups 10 push…
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WOD August 16, 2017 (Wednesday)
Read More: WOD August 16, 2017 (Wednesday)Skill Work: Muscle-ups Emom 6 mins of 2 kipping swings plus 1 ring muscle up plus 1 dip Weightlifting: Deadlift EMOM 12 mins Odd Minute: 2 DL at 80% of 1 RM odd min Even Minute: 1 rope climb WOD: 3 rounds for time 21 alternating dumbbell snatch 50/35 15 calorie row 9 hand stand…
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WOD August 15, 2017 (Tuesday)
Read More: WOD August 15, 2017 (Tuesday)Skill Work: Toes-To-Bar EMOM 7 mins Straight Set of Kipping Toes To Bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up…
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Eskrima Promotions
Read More: Eskrima PromotionsHours of hard work, dedication and conditioning pays off! Congratulations to Danny and Jim! Danny passed his Eskrima test for level 3, and Luis has pass his for level 2! Eskrima is a Filipino martial arts and fighting system that incorporates combat weapons such as knives, sticks and other improvised devices. Join Coach Ansel Chin…
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Garnysh at One World
Read More: Garnysh at One WorldIf you’re wondering how to improve either body composition or performance in workouts, what you eat should be he first place you start. This Monday Garnysh meal prep services will be at the gym providing samples and answering any questions you may have about their services and nutrition. Drop by by for samples and drinks!
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WOD August 14, 2017 (Monday)
Read More: WOD August 14, 2017 (Monday)Skill Work: Pistols EMOM 6 Mins 8 alternating pistols Weightlifting: Front Squat E2MOM 10 Mins 3 Front Squats 80% of 1 rm WOD: For Time (cap 16 minutes) 21 Hang Power Clean 155/105 200M Run 15 Hang Power Clean 155/105 200M Run 9 Hang Power Clean 155/105 200M Run Today’s workout is a couplet with…
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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…