Category: News and Events
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WOD December 5, 2017 (Tuesday)
Read More: WOD December 5, 2017 (Tuesday)Gymnastics: Muscle-ups EMOM 6 minutes 1 RMU + 1 Bar MU Weightlifting: Shoulder Press E2MOM 12 minutes 5 strict press at 65% of 1 rm WOD: 5 Rounds for time of 5 Thrusters 115/75 10 pull ups 100 meter run *This is half of the work in a hero Wod called “Holbrook”: 10 RFT 5…
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WOD December 4, 2017 (Monday)
Read More: WOD December 4, 2017 (Monday)Capacity: 100M Row Sprints 4 100 meter sprints with 30 seconds break in between, score it slowest round Weightlifting: Deadlift E2MOM 14 minutes 4 DL at 65% of 1 rm WOD: AMRAP 10 minutes 10 Box Jump 24/20 10 Alternating Dumbbell Snatch 50/35 lb
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Women’s Only Self-Defense Seminar
Read More: Women’s Only Self-Defense SeminarHow would you react ?? ! ! Lean techniques on how to protect yourself, defend yourself and get away to safety… One World Krava Maga will be hosting a FREE self-defense seminar for WOMEN ONLY. It is totally FREE for One World Members and Non-Members alike! One Worlders, spread the word to your girlfriends…This is…
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WOD December 1, 2017 (Friday)
Read More: WOD December 1, 2017 (Friday)Skill Work: Max Height Box Jump (Distance) Max Height Box JumpWith a 7 minute clock establish a max box jump Weightlifting: Back Squat E3MOM 15 mins, establish a 1 RM Back Squat WOD: Deadlift Burpee (For Time) -Cap 11 Minutes 21-15-9 Deadlift 225/155 We have not tested this bench mark in quite some…
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WOD November 30, 2017 (Thursday)
Read More: WOD November 30, 2017 (Thursday)Gymnastics: Hand Stand Hold EMOM 5 mins, establish a max hand stand hold, either free standing or against the wall Weightlifting: Power Snatch E2MOM 10 mins 2 power snatch start a 80% of max and go for a new 2 RM WOD:Run-Row (Time) – Cap 30 minutes Five Rounds for time: Run 400…
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WOD November 29, 2017 (Wednesday)
Read More: WOD November 29, 2017 (Wednesday)Skill Work: Weighted Pull-ups EMOM 6 Mins Establish a 2 rep max weighted pull up. Weightlifting: Snatch Grip Deadlift E3MOM 12 Mins, go for a 3 RM Snatch grip deadlift from the floor, make to reset on each rep touch and go will not be an effective way to keep your back tight on…
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WOD November 28, 2017 (Tuesday)
Read More: WOD November 28, 2017 (Tuesday)Skill Work: EMOM 6 minutes of T2B + C2B + BMU Complex. Complete (2) two of the following complex: 1 toes to bar 1 chest to bar 1 bar MU all in succession without coming off the bar. Go for a unbroken max set of the complex! Weightlifting: E2MOM 12 Mins of 1 Push Press…
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WOD November 27, 2017 (Monday)
Read More: WOD November 27, 2017 (Monday)Warm-up: Tabata L-Sit/ Plank alternating hold. Weightlifting: Overhead Squat E3MOM 12 minutes, establish a 3 RM Overhead Squat, start at 85% of max in round 1. If you are feeling good and have time then go for a 1 RM! WOD: (For time) -Cap 12 Minutes 9-15-21 of: Calorie Row. Rx+: calorie on air assault…
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One World Annual Christmas Party
Read More: One World Annual Christmas PartyThe One World Annual Holiday Party is Coming!! When: December 2, 2017 (Saturday), 6:00pm – when everyone leaves Where: One World Self Defense and Fitness We are going to have the annual White Elephant Raffle. Kids and Adult gifts are separate. The gift should be no LESS than $24.99. Wear your best white outfit. Come…
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WOD November 24, 2017 (Friday)
Read More: WOD November 24, 2017 (Friday)Skill Work: Row Max Effort 500m Row Weightlifting: Back Squat E2MOM 14 minute 2 back squats at 80% of 1 RM WOD: Cindy 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats
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