Category: WOD
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WOD September 24, 2014 (Wednesday)
Read More: WOD September 24, 2014 (Wednesday)Here’s the workout for Wednesday September 24 2014 Warm Up Shoulder and Hip Mobility Hamstring, Groin and Lat-Stretch EMOM – 10 Minutes (even) 5 Strict Pull Ups (odd) 20 Hollow Rocks *Absolutely no kipping, try to keep each pull-up as strict as possible. Using a blue or green band is an option for those that…
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WOD September 23, 2014 (Tuesday)
Read More: WOD September 23, 2014 (Tuesday)Here’s the workout for Tuesday September 23 2014 Tier 1, 2, and 3 In teams of 2, please complete the following: 800 Meter Farmer’s Carry and then… EMOM – 15 Minutes 10 Burpees + Max Effort Plank Please use two dumbells or two kettlebells. Men should use 70# or 53# as a challenge weight.…
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WOD September 22, 2014 (Monday)
Read More: WOD September 22, 2014 (Monday)I hope everyone is enjoying their Football Sunday! Here’s the workout for Monday September 22 2014 Tier 1 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 50% body weight (odd) 100 Meter Sprint Tier 2 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 75% body…
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Yoga September 21, 2014 (Sunday)
Read More: Yoga September 21, 2014 (Sunday)The roar of the river ceases when it enters the ocean. The vexations of the world cease when they enter the solemn existence of your universality. -Mandyuka Upanishad
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WOD September 19, 2014 (Friday)
Read More: WOD September 19, 2014 (Friday)Tier 1 3 x 3 Strict Press (start at a challenge weight) 3 x 3 Push Press (add 5 to 10 pounds)… 3 x 1 Split Jerk (add 10 to 20 pounds) Tier 2 3/3/3 Strict Press (start at 55-60% of 1rm strict press) 3/3/3 Push Press (start at 60-65% of 1rm push press) 1/1/1…
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WOD September 18, 2014 (Thursday Rest Day)
Read More: WOD September 18, 2014 (Thursday Rest Day)Rest Day or make up a WOD you missed.
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WOD September 17, 2014 (Wednesday)
Read More: WOD September 17, 2014 (Wednesday)Wednesday September 17 2014 Warm Up Stretch Mobility… Adjust Weights Tier 1, 2, and 3 – Complete the following for time: 50 Back Squats – (135/95 or 115/75) 40 Front Squats – (115/75 or 95/55) 30 Ovhd Squats – (95/55 or 75/35) and then… 40 WallBalls – (20/14) or (18/12) 30 Pull Ups…
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WOD September 16, 2014 (Tuesday)
Read More: WOD September 16, 2014 (Tuesday)Tier 1, 2, and 3 Bench Press 3 reps @ 70% of 1 rep max bench press 3 reps @ 75% of 1 rep max bench press 3 reps @ 80% of 1 rep max bench press 3 x 1 reps @ 85% of 1 rep max bench press 3 x 1 reps @ 90%…
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WOD September 15, 2014 (Monday)
Read More: WOD September 15, 2014 (Monday)Tier 1, 2, and 3 Back Squat 10 reps @ 70% of 1 rep max squat 8 reps @ 75% of 1 rep max squat 6 reps @ 80% of 1 rep max squat 4 reps @ 85% of 1 rep max squat 2 reps @ 90% of 1 rep max squat and then… Tier…
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YOGA September 14, 2014 (Sunday)
Read More: YOGA September 14, 2014 (Sunday)With Yoga Instructor Justin – Good afternoon One World Boot Camp! This is your friendly neighborhood yoga teacher sending out a warm invite tomorrow for yoga at 8am. I believe there is a 7am Boot Camp class and why not cool down and spend some time afterwards with a Crossfit flow. Mind, body, and spirit…
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CrossFit – Thu, May 14
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) A: EMOM x 8 Front Squat x 3 reps RX:…
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CrossFit – Wed, May 13
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 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
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CrossFit – Tue, May 12
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…