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Month: April 2024

  • WOD November 30, 2015 (Monday)

    Complete 4 rounds for time:15 Hang Power Cleans15 Burpee Box Overs15 Toes To Bar (155/105)  

    Read More: WOD November 30, 2015 (Monday)

  • Eskrima November 28, 2015

    One World Self Defense Escrima Class Update Ansel’s back teacking Escrima! What is Escrima? This is Cabales Serrada Escrima, one of the first styles openly taught in the US. Most styles that use serrada (from cerrado: close) technique can trace their lineage directly from the Cabales school. It is a “root” system so there is…

    Read More: Eskrima November 28, 2015

  • WOD November 27, 2015 (Friday)

    Back Squat1 x 3 @ 85% 1 x 5 @ 80% of your 1rm squatSumo Deadlift1 x 3 @ 80%2 x 8 @ 75% of your 1rm deadlift

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  • WOD November 26, 2015 (Thursday)

    Happy Thanksgiving! Jerk From Rack4 x 2 @ 85% of 1rm c/j Complete for time:100 Overhead Squats135/95

    Read More: WOD November 26, 2015 (Thursday)

  • Gymnastics November 25, 2015 (Wednesday)

    Its always nice to have a Parent & Me Day. Parents were trying hard to keep up with their youngsters!

    Read More: Gymnastics November 25, 2015 (Wednesday)

  • WOD November 25, 2015 (Wednesday)

    Snatch + Snatch Balance + OHS5 x 1 @ 65% of 1rm snatch Complete for time:*RX Men/Women Only100 Push Ups13 Rope Climbs*Scaled Men/Women Only 80 Push Ups80 Toes To Bar

    Read More: WOD November 25, 2015 (Wednesday)

  • WOD November 24, 2015 (Tuesday)

    Power Clean + 3 Thrusters4 x 1 @ 70% of your 1rm c/j Complete for time:50 Front Squats@ 65% of your 1rm c/j*No Rack

    Read More: WOD November 24, 2015 (Tuesday)

  • WOD November 23, 2015 (Monday)

    Monday November 23, 2015 Snatch 6 x 1 @ 85% of your 1rm snatch Back Squat 4 x 5 @ 72% + 20lbs Front Rack Lunges 4 x 10 @ 55 – 60% of your 1rm c/j DB Row 3 x 16  35#, 40#, 50#

    Read More: WOD November 23, 2015 (Monday)

  • Congratulations Allen & Chris!

    Stepping up to the plate and knocking it out of the park!!! Allen John and Chris Hinton took 3rd place in today’s Jigsaw Competition. That is a huge step in the right direction for them and a big confidence builder. It’s good to have them on the team! Great jobs guys!

    Read More: Congratulations Allen & Chris!

  • Weekend Competitions November 2015

    If you have some free time please come out to the CrossFit Jigsaw Competition tomorrow morning. The teams representing OW are: Allen John and Chris Hinton David Gora and Josh Honahnie Lyn and Art are volunteer judges, and I’ll be there to shout and cheer everyone on! The first heat starts at 9am. Also, Coach…

    Read More: Weekend Competitions November 2015

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