Month: October 2023
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WOD June 17, 2019 (Monday)
Read More: WOD June 17, 2019 (Monday)Warm-up: Tabata Hollow hold on floor Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: E3MOM x 15 Minutes 15 pull ups 15 box jump over 10 clean and jerk 135/95 RX+ E3MOM x 15 Minutes 15 C2B 15 box jump over…
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Father’s Day Potluck 2019
Read More: Father’s Day Potluck 2019June 14, 2019 (Friday) One World Fathers, there’s a BBQ and potluck at One World!! Father’s Day Grill Pot Luck! Friday, June 14, 2019 Time 6:00pm to 9:00pm Bring your Dad Apron and a bragging-rite dish to share!
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WOD June 14, 2019 (Friday)
Read More: WOD June 14, 2019 (Friday)WOD 1: 5xE2MOM 10 DL 155/205 2 Rope Climbs WOD 2: 15 Minute AMRAP 20 Back Squats 95/135 10 Ring Dips *add 5-10#s each round RX+ 15 Min AMRAP 20 Back Squats 95/135 10 Ring Muscle Ups *add 5-10#s each round
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WOD June 13, 2019 (Thursday)
Read More: WOD June 13, 2019 (Thursday)Warm-up: Alt Tabata Fist 4 Rounds DU Second 4 Rounds V Ups Weightlifting: Shoulder Press Strict Press+Push Press 6 x E2MOM 2 x 3+2 @ 70% 2 x 2+2 @ 75% 2 x 3+1 @ 80% WOD: 4 Rounds for Time 50 DU 30 WB 14/20 10 T2B RX+ 4 RFT 50 DU 30 WB…
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WOD June 12, 2019 (Wednesday)
Read More: WOD June 12, 2019 (Wednesday)Warm-up: Bent Over Row 5×10 KB or DB Bent Over Rows *one set= 10 Right and 10 Left Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @80%+ WOD: For Time 400M Run 30 KB Snatch 35/50 (15R/15L) 20 KB OHS 30 KB Snatch 35/50 (15R/15L)…
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WOD June 11, 2019 (Tuesday)
Read More: WOD June 11, 2019 (Tuesday)Warm-up: Alt Tabata Beat Swings Hollow Rocks Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: 10 Minute AMRAP 21 Front Squats 65/95 15 S2OH 9 Pull Ups RX+ 10 MIN AMRAP 21 Front Squats 95/135 15 S2OH 9 C2B
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WOD June 10, 2019 (Monday)
Read More: WOD June 10, 2019 (Monday)Warm-up: Seated DBx2 Press 3×10 Seated DB Press *Go up in weight each round *Start light and go up Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 80%+ WOD: 4 Rounds for Time 500M Row 15 HSPU RX+ 4 Rounds for Time 18/20 Cal Bike 15 Strict…
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WOD June 7, 2019 (Friday)
Read More: WOD June 7, 2019 (Friday)Warm-up: Pendlay Row (3×10) Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 75%+ WOD: For Time 18-15-12-9-6-3 Pull Ups Deadlifts 125/175 RX+ 18-15-12-9-6-3 C2B Pull Ups Deadlifts 155/205
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WOD June 6, 2019 (Thursday)
Read More: WOD June 6, 2019 (Thursday)WOD 1: 6 Rounds for weight 6xE2MOM 5 Front Squats @ 60% 15 Russian KBS 35/53 *Add 5-10# Each Round WOD 2: 3 Rounds For Time 100M Farmers Walk-Mixed Weight 20 Abmat sit ups 10 Lunges (use only one weight from farmers carry) *E2MOM 5 Burpees
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WOD June 5, 2019 (Wednesday)
Read More: WOD June 5, 2019 (Wednesday)Warm-up: Handstand Push-ups 5 Minute EMOM of 3-5 Strict HSPU *Use additional abmats if needed *Move to deficit if proficient at SHSPU Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @75%+ WOD: 3 Rounds For Time 21 Hang Power Cleans 95/135 15 HSPU 9 Front…
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Hype Hitters – Sat, Oct 24
CrossFit One World – Hype Hitters GAME #1 (Weight) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)
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CrossFit – Sat, Oct 24
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Rowling! It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your…
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CrossFit – Fri, Oct 23
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine (Easy) Then into… 2 ROUNDS 10 Scap Push-Ups 10 Alternating Samson Lunges 20 Line Hops 10 Glute Bridges 10 Light Russian Kettlebell Swings 6 Box Step-Ups Then into… 3 ROUNDS 5 Empty-Bar Muscle Clean + Strict Press 4 Kettlebell Swings (light) 4 Box…