Category: WOD
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One World Facelift September 5-7, 2014 (Friday-Sunday)
Read More: One World Facelift September 5-7, 2014 (Friday-Sunday)The weekend of Friday, September 5 – Sunday, September 7…One World will be getting a facelift. We are scheduled to have the entire gym painted (lobby, CrossFit, Krav Maga, Jiu-Jitsu) and we are having a new Functional Fitness Rig installed. The rig will include 10 squat stations, bench press stations, up to 6 muscle up…
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WOD September 5, 2014 (Friday)
Read More: WOD September 5, 2014 (Friday)***Very Important, Please Read*** Tomorrow is Friday September 5 2014. We have “2” classes on tomorrow’s schedule: 6:30am and 12:00pm Starting Friday September 5 @ 1pm, the paint crew will be here to prepare the gym for paint and start painting. The installation of the fitness rig will start at 2pm. CrossFit One World will…
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Boot Camp September 4, 2014 (Thursday)
Read More: Boot Camp September 4, 2014 (Thursday)6PM Crew last night…
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WOD September 4, 2014 (Thursday) Rest Day
Read More: WOD September 4, 2014 (Thursday) Rest DayThursday is usually a rest day but due to the short week and limited schedule, we will have a full day tomorrow. We will not focus on tiers, instead, everyone will modify each movement to fit their capability. Here’s the workout for Thursday September 4 2014 Snatch – 3@ 65%, 3@ 70%, 3@ 75% and…
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Boot Camp September 3, 2014 (Wednesday)
Read More: Boot Camp September 3, 2014 (Wednesday)5:30am! How do you feel?????
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WOD September 3, 2014 (Wednesday)
Read More: WOD September 3, 2014 (Wednesday)Sorry for the late post everyone! Here’s the workout for Wednesday September 3, 2014 Tier 1, 2, and 3Bench Press – 3@ 60%, 3@ 65%, 3@ 70%, 3 x 3@ 80% Amrap – 4 minutes10 Hollow Rocks10 Sit Ups20 Mountain Climbers *Complete the following for time: 400m Run + 5 Burpees400m Run + 10 Burpees400m Run…
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Gymnastics: Arch Rocks
Read More: Gymnastics: Arch RocksThe flip side of the hollow body position is the arch hold -aka Superman. Both positions are equally important. To perform the arch hold, start by laying flat on your stomach with your arms covering your ears and your feet glued together. Simultaneously lift your head, chest and shoulders as you lift your heels up…
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WOD September 2, 2014 (Tuesday)
Read More: WOD September 2, 2014 (Tuesday)What’s Up Everyone! I hope you enjoyed spending time with Family and Friends today. Here is the WOD for tomorrow, Tuesday, September 2nd. Tier 1 2 Cleans + 1 Jerk @ challenge weight2 Cleans + 1 Jerk @ challenge weight2 Cleans + 1 Jerk @ add 10 – 20lbs1 Clean + 1 Jerk @ challenge weight…
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Schedule Update: Sept 2, 2014 (Tuesday)
Read More: Schedule Update: Sept 2, 2014 (Tuesday)What’s up everyone! I hope you enjoyed spending time with family and friends today. Due to the short schedule this week, we will have classes scheduled Tuesday September 2 (full schedule), Wednesday September 3 (full schedule and Thursday September 4 (full schedule). Friday September 5 there will only be 2 classes on the schedule, 6:30am…
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Boot Camp September 1, 2014 (Monday)
Read More: Boot Camp September 1, 2014 (Monday)What’s up Boot Campers! Here’s a friendly reminder about this weekend’s Holiday Schedule: Sunday August 31 – Yoga With Justin, 8am. Monday September 1 – “Bring a friend Boot Camp” 5:30am and 6:00pm and 8:00pm
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CrossFit – Sat, Aug 29
CrossFit One World – CrossFit 08292026 P Mod (Time) For time: 20-18-16-14-12 reps Front squats (135/95) 30-26-22-18-14 reps Lateral burpees over the bar 20-18-16-14-12 reps Power cleans (135/95) RX+: ♀ 125-lb barbell ♂ 185-lb barbell You go, I go
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CrossFit – Sat, Aug 22
CrossFit One World – CrossFit 250726 P Mod (AMRAP – Rounds & Reps) For time: 10 synchro toes-to-bar buy in to every round. #1: 100 wallballs → 100 sit ups → 100 alt pistols + mandatory 3 minute rest #2: 100 thrusters (65/95) → 100 burpees → 100 front rack lunges (65/95) + mandatory 3…
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CrossFit – Sun, Aug 16
CrossFit One World – CrossFit LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power Snatches 5 Overhead Squat 10 Bar facing Burpee Rest 90 Sec 2 Round Rx 95/55 5 Hang Power…