Category: WOD
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Ahmed aka “Ed”
Read More: Ahmed aka “Ed”Hey Oneworlders! Ahmed aka “Ed” added his Tunisian flag to the box today. If you look closely, he signed it and left a message to OW. Ahmed’s heading back home (Canada). He will be sorely missed. Ed usually works out at the noon class. We’re having a brunch for him on Sunday December 7th at…
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WOD December 3, 2014 (Thursday)
Read More: WOD December 3, 2014 (Thursday)Back Squat4 x 4 @ 65% of 1rm Back Squat2 x 2 @ 70% of 1rm Back Squat2 x 2 @ 75% of 1rm Back Squat4 x 1 @ 80% of 1rm Back Squat and then… Complete for time, 21-15-9: Deadlifts (235/185) (185/135) (135/95)Burpees
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RESULTS!
Read More: RESULTS!Thank you to everyone that participated in Saturday’s friendly in-house Crossfit vs Boot Camp. It was fun to see everyone give it their all and challenge each other to work a little harder. The results are in and I just want to say everyone deserves two thumbs up!! RX1. Justin – Beard – Chris H.2.…
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WOD December 3, 2014 (Wednesday)
Read More: WOD December 3, 2014 (Wednesday)Turkish Get Up 5 rep max 12 minute practice Muscle Up Progression and then… For Time: 6 rounds 100m Run 10 Russian KB Swings 10 Box Jumps 10 Russian KB Swings (70/53)(53/35)(44/26)
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WOD December 2, 2014 (Tuesday)
Read More: WOD December 2, 2014 (Tuesday)Back Squat 4 x 4 @ 65% of 1rm Back Squat2 x 2 @ 70% of 1rm Back Squat 2 x 2 @ 75% of 1rm Back Squat 4 x 1 @ 80% of 1rm Back Squat and then… AMRAP – 12 Minutes 5 Pull Ups5 Toes to Bars 5 Front Squats (185/135) (155/115) (125/85)
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WOD December 1, 2014 (Monday)
Read More: WOD December 1, 2014 (Monday)Monday December 1 2014 Power Snatch5 x 3 @ 70% of your 1rm (full snatch) EMOM – 7 Minutes5 Power Snatch + Max Lateral Jumps(pick a challenging weight) For time:50 Sit Ups50 Hollow Rocks50 Sit Ups
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WOD November 29, 2014 (Saturday)
Read More: WOD November 29, 2014 (Saturday)Thank you to all CrossFitters and Boot Campers that participated in today’s 8am class! Thanks for supporting each other and pushing each other to finish strong!
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Happy Thanksgiving!!
Read More: Happy Thanksgiving!!Happy Thanksgiving One World and THANK YOU for your continued support! Here’s a friendly reminder: Thursday, November 27 – No Class/No Open Gym(spend more time with the people that love you, OUTSIDE THE GYM) Friday, November 28 – Regular Schedule CrossFit and Christmas tree decoration party (all day event). Bring your best “Handmade” Christmas tree…
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WOD November 26, 2014 (Wednesday)
Read More: WOD November 26, 2014 (Wednesday)Power Clean & Jerk 7 x 3 @ 70% of your 1rm (full clean/jerk)*sets of 3 are touch and go AMRAP 9 Min20 Russian Kettlebell Swings (70/53) (53/44)40 Double Unders AMRAP 3 MinHollow Rocks
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PUT YOUR TEAMS TOGETHER NOWWWWWW!
Read More: PUT YOUR TEAMS TOGETHER NOWWWWWW!Saturday November 29 @ 8:00am SHARP! CrossFit vs Boot Camp – Teams of 3 *This is a friendly in-house “Day Of Fitness” *All participants must be current members of the One World facility (CrossFit or Boot Camp)*All teams will compete in 3 workouts *Focusing on strength, endurance, and strategy *Class starts at 8:00am SHARP (90…
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Hype Hitters – Tue, May 19
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters Metcon (4 Rounds for weight) Metcon (Time)
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CrossFit – Tue, May 19
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) Every 2min x 6 3 Squat Snatches build to 3RM…
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CrossFit – Mon, May 18
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Push Press x 3 reps SA DB Row x 10ea Conditioning…