Category: WOD
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BODY SPEC July 22, 2017 (Saturday)
Read More: BODY SPEC July 22, 2017 (Saturday)BODY SPEC is back! On July 22, 2017, BODY SPEC will be at One World Self Defense and Fitness. In a 10 minute scan, learn more about your body than you’ve ever known. The DXA Body Scan measures your fat tissue, lean tissue, bone density, and produces data more accurate than any other body fat…
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WOD July 21, 2017 (Friday)
Read More: WOD July 21, 2017 (Friday)Skills: Tabata L-sit or plank hold Weightlifting: Back Squat E2MOM 8 Mins of 3 Back squats at 85% Work up to your 85% for your working sets in this e2mom, it should be challenging! WOD: CrossFit Games Open 14.3 8-Minute AMRAP of : 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″…
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WOD July 20, 2017 (Thursday)
Read More: WOD July 20, 2017 (Thursday)Skills: Muscle-ups EMOM in 6 mins of 1 ring muscle and then 2 bar muscle ups Weightlifting: Power Snatch EMOM 10 mins 1 Power Snatch and then 1 Hang Power Snatch from the knees. Work at around 70-75% of 1 rm power snatch WOD: AMRAP 16 minutes of 300 meter run 10 dumbbell power…
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WOD July 19, 2017 (Wednesday)
Read More: WOD July 19, 2017 (Wednesday)Skills: Strict Pull ups & Toes-To-Bar EMOM for 7 mins of 4 strict pull ups and then 4 strict toes-to-bar Weightlifting: Snatch Grip Deadlift E2MOM 12 Mins of 2 Snatch Grip DL at 105%-110% 1rm WOD: AMRAP in 8 minutes 5 power cleans 185/135, rx+:205/145 15 jumping lunges The power cleans will tax…
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WOD July 18, 2017 (Tuesday)
Read More: WOD July 18, 2017 (Tuesday)Skills: Pistols EMOM for 6 mins of 8 alternating pistols Weightlifting:Bench Press E2MOM 14 MINS 2 BENCH PRESS AT 80% WOD: Fran (For Time) 21-15-9 of: Thrusters, 95# / 65# Pull-ups Time cap: 15 mins We haven’t done the dreaded Fran in a while, so let’s go after it and get your name…
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WOD July 17, 2017 (Monday)
Read More: WOD July 17, 2017 (Monday)Skill Work: EMOM 6 mins 10 burpee wall balls -go from the bottom of the burpee right into a wall ball shot Weightlifting: Overhead Squat E2MOM 12 mins 2 OHS at 80% of 1rm OHS WOD: 4 Rounds For Time 40 double unders 10 alternating kettle bell (5 each hand) snatch 24/16 kg…
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WOD July 14, 2017 (Friday)
Read More: WOD July 14, 2017 (Friday)SKILL WORK: Handstand Push-ups or Handstand Walk for distance EMOM 7 Straight set of HSPU or Handstand Walk for distance. Choose to work on either your handstand push ups or free standing hand WEIGHTLIFTING: Back Squat E2MOM for 12 Mins of 3 back squats at 75% of 1 RM WOD: CrossFit Games Open 14.4 14-Minute…
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WOD July 13, 2017 (Thursday)
Read More: WOD July 13, 2017 (Thursday)SKILL WORK: Tabata Hollow Body/Superman Tabata Hollow Body then Tabata Super Man WEIGHTLIFTING: Clean and Jerk E2MOM 16 Mins, Work up to a new 1RM / heavy single Spend some time working up to a strong effort Clean & Jerk. The squat clean & split jerk is usually the most effective method for moving big…
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WOD July 12, 2017 (Wednesday)
Read More: WOD July 12, 2017 (Wednesday)SKILL WORK: Strict Pull-ups EMOM 6 mins max set of strict pull ups. Take 6 minutes to attempt a max set of strict pull ups. This is an assessment of your body weight skill level. WEIGHTLIFTING: Snatch Grip Deadlift E2MOM for 14 Mins of 3 SGDL at 90-95% of 1RM Snatch. WOD: Isabel For Time:…
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WOD July 11, 2017 (Tuesday)
Read More: WOD July 11, 2017 (Tuesday)SKILL WORK: Ring Dips EMOM 6 Mins straight set of ring dips WEIGHTLIFTING: Bench Press E2MOM 8 MINS 6 bench press at 75% ) WOD: AMRAMP in 15 Minutes (rounds and reps) 9 Push-ups 12 American Kettlebell Swings 32/24kg 15 Box Jumps 24/20 Today’s WOD features push-ups, kettlebell swings and box jumps. 15 minutes is…
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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…
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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…