Category: WOD
-
WOD May 1, 2019 (Wednesday)
Read More: WOD May 1, 2019 (Wednesday)Skill Work: Strict Handstand Pushups and Kipping Handstand Pushups 5xEMOM 3 Strict HSPU and 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Front Squat 6 x E2MOM Front Squat 2 @ 60% 2 @ 60% 2 @ 75% 2 @ 80% 2 @ 85%…
-
WOD April 30, 2019 (Tuesday)
Read More: WOD April 30, 2019 (Tuesday)Skill Work: Strict Pull Ups 5xEMOM of 5-7 Strict Pull Ups Weightlifting: Clean and Jerk 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice power or split) @80%+ WOD: 8 Minute AMRAP 2, 4, 6, 8 … T2B Devils Press 35/50 Rx+ 8 Minute AMRAP 2, 4,…
-
WOD April 29, 2019 (Monday)
Read More: WOD April 29, 2019 (Monday)Warm-up: Glute Ham Raise 3×10 Partner Glute Ham Raise Weightlifting: Deadlift 6 x E2MOM 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% 2 @ 90% *Does not have to be touch and go *Only record your last weight WOD: 18 Minute AMRAP 15 Hang Power Clean 65/95 15…
-
WOD April 26, 2019 (Friday)
Read More: WOD April 26, 2019 (Friday)Baseline (For Time) 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups WOD: (For Time) 21-15-9 American KBS 35/50 Burpees RX+ 21-15-9 American KBS 50/70 Burpees
-
WOD April 25, 2019 (Thursday)
Read More: WOD April 25, 2019 (Thursday)Skill Work: HSPU Skill and Technique 5 x :30 work, :30 rest 3-5 Strict HSPU *use extra mats as needed Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice of jerk) @75%+ WOD: For Time -CAP 20 minutes 50 HSPU 50 Hang Power Clean 95/135…
-
WOD April 24, 2019 (Wednesday)
Read More: WOD April 24, 2019 (Wednesday)Skill Work – Every :30 for 2 Min for 3 Rounds :00-:30: Hollow Hold :30-:60: Arch Hold :60-:90: Beat Swings :90-1:20: Rest *All on Bar Weightlifting: Deadlift 6 x E2MOM 4 @ 75% 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% *Does not have to be touch and…
-
WOD April 23, 2019 (Tuesday)
Read More: WOD April 23, 2019 (Tuesday)EMOM of the Day: Pullups 5xEMOM of 4-6 Strict Pull Ups *Add weight as needed Weightlifting: Snatch 8 x E2MOM 1 Power Snatch + 1 Snatch + 1 Snatch Balance @ 75%+ WOD: For Time 800 Meter Run 40 Power Snatches 75/115 10 Rope Climbs Rx+ 800 Meter Run 40 Power Snatches 75/95 10 Legless…
-
WOD Monday April 22, 2019 (Monday)
Read More: WOD Monday April 22, 2019 (Monday)Warm-up: Alt Tabata Plank V Ups Weightlifting: Back Squat 6 x E2MOM 4 @ 60% 4 @ 60% 4 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% WOD: 12 Min AMRAP 500M Row 50 DU 50 WB 14/20 Rx+ 12 Min AMRAP 500M Row 50 Burpees 50 WB 20/30
-
Easter Sunday April 21, 2019 Closure
Read More: Easter Sunday April 21, 2019 ClosureOne World Self Defense and Fitness will be closed on Easter Sunday, April 21, 2019. Enjoy the Easter Holiday with your family and friends!
-
WOD April 19, 2019 (Friday)
Read More: WOD April 19, 2019 (Friday)Skill Work: Every :30 in 2 Min intervals for 3 Rounds 1:Hollow Hold 2:Hollow Rock 3:V-Ups 4:Rest Weightlifting: Front Squat 6 x E2MOM 4 @ 50% 4 @ 60% 3 @ 75% 3 @ 85% 3 @ 85% 3 @ 85% WOD: 5 RFT 400M Run 500M Row
Search
Popular Posts
-
Hype Hitters – Sat, Jun 13
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters Metcon (Time) Metcon (AMRAP – Reps) GAME #2 (AMRAP – Rounds) GAME#3 (AMRAP – Rounds)
-
CrossFit – Sat, Jun 13
CrossFit One World – CrossFit 210524 P Mod (Time) For time: 400 run 50 dumbbell snatches 5 rope climbs 400 run 40 dumbbell snatches 4 rope climbs 400 run 30 dumbbell snatches 3 rope climbs 400 run 20 dumbbell snatches 2 rope climbs 400 run 10 dumbbell snatches 1 rope climb ♀ 45-lb. DB, 15-ft.…
-
CrossFit – Fri, Jun 12
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…