Month: July 2024
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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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PowerLifting Classes Added!
Read More: PowerLifting Classes Added!A new Powerlifting class has been added Saturdays from 11:00am to 1:00pm, for those of you who are not able to make it to Thursday nights Powerlifting class, but looking to build more strength and improve your technique in the big three (bench, squat, and deadlift). Classes will start with a half hour of warm…
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WOD March 7, 2018 (Wednesday)
Read More: WOD March 7, 2018 (Wednesday)Tabata: Wall Balls rx: 20/14 rx+: 30/20 lbs *Score is total reps across all 8 Weightlifting: Thruster EMOM 10 minutes 2 Thrusters at 75% WOD: For time, time cap 10 minutes 30 Calorie Row 50 Russian Kettlebell Swings 32/24kg 30 Goblet Squats
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WOD March 6, 2018 (Tuesday)
Read More: WOD March 6, 2018 (Tuesday)EMOM 7 minutes alternating Odd min: 30 seconds of L-Sit Hold Even min: 30 seconds hollow rock/ 30 second Superman Weightlifting: Deadlift E2MOM 12 minutes Deadlift 3-3-3-3-3-3 *Work up to a heavy triple for the day, increase as you feel comfortable. Start at 80% record your heaviest triple WOD: AMRAP 10 minutes 3-6-9-12-15 … Push-up…
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WOD March 5, 2018 (Monday)
Read More: WOD March 5, 2018 (Monday)Skill Work: Handstand Push-ups EMOM 6 minutes straight set HSPU Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 14 minutes 2 SGPP + 4 OHS @ 80% of best snatch We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: AMRAP 9 minutes 3 Ring…
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WOD March 2, 2018 (Friday)
Read More: WOD March 2, 2018 (Friday)CrossFit Open 18.2 and 18.2A Time cap: 12 minutes to complete both 18.2 AND 18.2a Workout 18.2: RX Division: 18-54 yrs old 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men: 50lb dumbbells Women: 35lbs dumbells Workout 18.2a 1-rep-max clean Scaled Division: 18-54 yrs old Men: 35lbs dumbbells, stepping burpees allowed Women 20lbs dumbbells,…
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WOD March 1, 2018 (Thursday)
Read More: WOD March 1, 2018 (Thursday)Skill Work: Tabata Hand Stand Hold Weightlifting: Hang Power Clean EMOM 10 minutes of 3 hang power cleans @ 75% of max power clean WOD: AMRAP 3 rounds of 1 Min at each station: Wall Balls 20/14 (rx+ 30/20 lb wall ball) Two arm dumbbell power clean 50/35 lb Row for calories (rx+: assault bike)…
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Hype Hitters – Thu, Oct 8
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over Barbell Row 5 sets of 8 reps…
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Hypehitters
CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…
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CrossFit – Thu, Oct 8
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Any Machine / Cardio Choice Then Into… 3 ROUNDS 10 Glute Bridges 8 Dead Bugs 10 Empty-Bar Good Mornings 8 Empty-Bar Romanian Deadlifts Then Into… 2 ROUNDS 5 Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Abmat Sit Ups Strength/Skill Deadlift 3…