Category: WOD and NEWS
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WOD July 3, 2019 (Wednesday)
Read More: WOD July 3, 2019 (Wednesday)Warm-up: 3×3 Turkish Get Up (3 Each Side=1 Round) Go as heavy as safely possible Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 4 RFT 200M Run 25 Push Ups 200M Run 25 Air Squats 25 min CAP Rx+ 4RFT 200M Run 25…
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WOD July 2, 2019 (Tuesday)
Read More: WOD July 2, 2019 (Tuesday)Warm-up: Alt Tabata – 2 Tabata Sets 10 Beat Swings 10 Air Squats *Remember Tabata means max output for :20 with :10 rest Weightlifting: Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+ WOD: For Time 5xE2MOM 10 Pull Ups Max Rep Thrusters 95/65 Rx+ 5xE2MOM 10 Pull Ups…
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WOD July 1, 2019 (Monday)
Read More: WOD July 1, 2019 (Monday)Weightlifting: Back Squat 6xE3MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% Shoulder Press: Seated DB Press between Squat Sets 3×10 WOD: Team of 2: 15 Min AMRAP 300 Double Unders 200 Air Squats 100 Push Ups 50 Burpees to 6FT Target
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WOD June 28, 2019 (Friday)
Read More: WOD June 28, 2019 (Friday)Weightlifting: Front Squat 3xE3MOM 3 x 10 Front Squat @ 70% Bent Over Row: DB Bent Over Row between Squat Sets 3×10 WOD: 5xE2MOM 15 Burpee Box Jump Overs Max Rep Deadlift 225/155 or scale to 70%
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WOD June 27, 2019 (Thursday)
Read More: WOD June 27, 2019 (Thursday)Warm-up: 6xEMOM 1 – 10 T2B 2 – :30 Sec Superman Hold Weightlifting: Snatch 6xE2MOM 1 Power Snatch + 1 Snatch @ 70%+ WOD: 15 Min AMRAP 16 Alt DB Snatch 50/35 2 Rope Climbs 200M Run RX+ 15 Min AMRAP 16 Alt DB Snatch 70/50 2 Legless Rope Climbs 200M Run
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WOD June 26, 2019 (Wednesday)
Read More: WOD June 26, 2019 (Wednesday)Warm-up: 3 Rounds for Quality 10 Shoulder Taps 10 WB *Shoulder taps should be in HS position. To scale do plank shoulder taps Weightlifting: Clean 6xE2MOM 1 Power Clean + 1 Clean @ 70%+ WOD: 12 Min AMRAP 1, 3, 5, 7, 9, 11, etc Power Clean 185/125 Shoulder 2 OH RX+ 12 Min AMRAP…
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WOD June 25, 2019 (Tuesday)
Read More: WOD June 25, 2019 (Tuesday)Warm-up: 12xEMOM Min 1: 100M Sprint Min 2: 10 Pull Ups and 10 Burpees *If cannot complete Min 2 movements, complete as many reps as possible WOD: For Time 1000M Row then 3 RFT 20 Russian KBS 70/53 20 T2B then For Time 1000M Row then 3 RFT 20 American KBS 70/53 20 T2B
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WOD June 24, 2019 (Monday)
Read More: WOD June 24, 2019 (Monday)Warm-up: 6xE30s 4-8 False Grip Ring Pull Ups *High Rings or L-Sit Pull Ups from Ground Weightlifting: Back Squat E2MOM 5 x 5 Back Squat @ 80% WOD: 3 Rounds, 3 Min AMRAP 5 Front Squats from Ground @ 205/135 10 Box Jump Overs Max Cal Row 2 Min Rest
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WOD June 21, 2019 (Friday)
Read More: WOD June 21, 2019 (Friday)Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: 5 Rounds for Time 7 front squat 225/155 100m run 5 burpee over bar
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Battle on the Bay July 20, 2019
Read More: Battle on the Bay July 20, 2019It’s take-over time One Worlders!!! Last year, One World represented at the 2018 Battle on the Bay Competition and had three podium placing teams in both the men’s and women’s divisions! Let’s get your teams together, start training now. Battle on the Bay is loads of fun for everyone! BATTLE ON THE BAY: July 20,…
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CrossFit – Sat, Aug 15
CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…
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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…