Category: WOD
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September 3, 2018 Labor Day Hours
Read More: September 3, 2018 Labor Day HoursLabor Day Schedule Change: One World Self Defense and Fitness will have modified class hours in observance of Labor Day. Boot Camp 07:30 am class Masters CrossFit 08:30 am class Krav Maga 11:00 am class CrossFit 10:00 am class Open Gym 10:00 am to 12:00 pm All other classes are cancelled. We will resume normal…
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WOD September 3, 2018 (Monday)
Read More: WOD September 3, 2018 (Monday)Hotshots 19 (For Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Scaling: This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes. Intermediate Option 6 rounds for time of: 30 squats 19 power cleans…
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WOD August 31, 2018 (Friday)
Read More: WOD August 31, 2018 (Friday)EMOM: Pull Ups 5 min EMOM 50% max Pull Ups from 7/31 max 12 reps Weightlifting: Overhead Squat (5×5 @ 65%+) Every :90 sec 5×5 @ 65%+ WOD: 10 min AMRAP 10 Dead Lifts 95/135 10 Front Squats 10 Burpees
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WOD August 30, 2018 (Thursday)
Read More: WOD August 30, 2018 (Thursday)Weightlifting: Hang Clean (6 x 2 70%+) 6×2 @ 70%+ 12 Min EMOM Even: Clean Odd: HSPU practice or 4-7 reps WOD: 21-15-9 Power Clean 95/135 Hand Stand Push Up RX+ Strict HSPU
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WOD August 29, 2018 (Wednesday)
Read More: WOD August 29, 2018 (Wednesday)Weightlifting: Jerk Complex (5 x 3+2 65-75%) 10 Min EMOM Even: Jerk complex (3 push jerk + 2 split jerk) Odd: Seated box jumps 3-5 WOD: 4 RFT 10 KB Snatch (5 ea arm) 35/52 10 KB O.H. Lunges R 10 KB Snatch (5 ea arm) 10 KB O.H. Lunges L 10 Pull Ups 12…
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WOD August 28, 2018 (Tuesday)
Read More: WOD August 28, 2018 (Tuesday)Warm-up: Double-Unders (Tabata) Weightlifting: Back Squat (3 x 3 70-80%) Spend 10 min to warm up to 70-80%. Then, 6 Min E2MOM WOD: AMRAP 15 2 Rope Climb 30 Double Unders 600 M Run
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WOD August 27, 2018 (Monday)
Read More: WOD August 27, 2018 (Monday)Warm-up: 4 rounds 200m row rest :30 Weightlifting: Snatch (7 x 2+1 @ 65-75%) 14 Min E2MOM 7 x 2 hang snatch + 1 snatch @ 65-75% WOD: 10 RFT 10 Wall Ball 14/20, 20/30 3 Snatches 95/135 RX+ 115/155 Cap 15 Min Snatches are full snatches and should be heavy, scale accordingly.
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Skills Seminar -Rope Climbs
Read More: Skills Seminar -Rope ClimbsSkills Seminar: ROPE CLIMBS! – August 26, 2018 This month we’ll be continuing our monthly skills seminars where we will be going more in depth on different skills we commonly use in Crossfit, from things like handstand pushups to pistol squats. Our August seminar will be all about proper rope climbing technique. Date: August 26, 2018 Time:…
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WOD August 24, 2018 (Friday)
Read More: WOD August 24, 2018 (Friday)Warm-up: Posterior chain warm up Weightlifting: Deadlift (5×5 @ 65%+) E2MOM of Deadlifts 5×5 @ 65%+ WOD: For Time 50 Front Rack Lunges 65/95, 85/115 400M Run 50 Overhead Squat 400m Run 50 Thrusters
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WOD August 23, 2018 (Thursday)
Read More: WOD August 23, 2018 (Thursday)Capacity: Row 10x100m row rest :10 seconds between each set Weightlifting: Snatch (5 x 3) E2MOM 5 x 3 @ 65% + WOD: AMRAP in 9 Minutes of 10 Clean and jerk 75/95, 95/135 15 Calorie Row
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