Category: WOD
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2019 Holiday Schedule
Read More: 2019 Holiday Schedule2019 One World Holiday Schedule In observance of the winter holidays, One World will observe the following holiday hours and closures: Thanksgiving Day: Thursday November 28, 2019 Gym will be closed, no classes Day After Thanksgiving: Friday, November 29, 2019 Regular Class hours Christmas Eve: Tuesday, December 24, 2019 CrossFit 6:30am, Masters 8:30am, CrossFit 10am…
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WOD November 28, 2019 (Thursday)
Read More: WOD November 28, 2019 (Thursday)Warm Up: Eat a lot of appetizers, drink your favorite beverage Weightlifting: C&J the turkey into the oven WOD: AMRAP -No CAP Eat Turkey Watch Football Game Get ready for Black Friday Sales Happy Thanksgiving, One World Family! Enjoy the day with your family and friends!
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Thanksgiving Day November 28, 2019 (Thursday)
Read More: Thanksgiving Day November 28, 2019 (Thursday)CrossFit One World and One World Self-Defense and Fitness is closed Thanksgiving Day. Enjoy the day with your friends and family.
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WOD November 27, 2019 (Wednesday)
Read More: WOD November 27, 2019 (Wednesday)Strength: Front Squat (4×7) Front Squat 4×7@~70% WOD: (5 Rounds for reps) On a 25-minute clock: 5 min AMRAP 10 strict pull-ups 20 push-ups 30 squats 5 min AMRAP 8 strict pull-ups 16 push-ups 24 squats 5 min AMRAP 6 strict pull-ups 12 push-ups 18 squats 5 min AMRAP 4 strict pull-ups 8 push-ups 12…
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WOD November 26, 2019 (Tuesday)
Read More: WOD November 26, 2019 (Tuesday)Weightlifting: Snatch / Clean and Jerk 0 – 12 min establish 3 RM snatch 12 to 24 min establish 2 clean + 2 jerk (this is not 2 x clean and jerks, but 2 cleans then 2 jerks) WOD: 24- 36 min (12 min AMRAP) 6 bar facing burpee 10 ground to overhead 60 double…
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WOD November 25, 2019 (Monday)
Read More: WOD November 25, 2019 (Monday)Strength: Back Squat (E2MOM x 5) 5 x 3 tempo 3030 back squat Starting ~55% of 1RM and work up WOD: For time 1250m row -then- 3 rounds of : 21 dumbell thruster 10 devils press This workout requires 2 DB
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WOD November 22, 2019 (Friday)
Read More: WOD November 22, 2019 (Friday)Strength: Snatch + OHS E2MOM 12 Minutes of 1 SQUAT SNATCH + 1 OVER HEAD SQUAT, look to push the weight here on this complex WOD: Bartender – 5 Rounds for Time 12 deadlift 9 overhead squat 6 hang power snatch RX 105/155
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WOD November 21, 2019 (Thursday)
Read More: WOD November 21, 2019 (Thursday)Strength: Thirty second Front squat (3×5 @80%) 3 sets of front squats 15 seconds descent hit bottom for 1 second 15 second ascent Start light (ie barbell only) WOD: 50 Rounds For Time – In Teams of 2 50 rounds, I go you go 1 C2B 2 Push Up 3 Air Squat RX+ weight vest,…
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WOD November 20, 2019 (Wednesday)
Read More: WOD November 20, 2019 (Wednesday)Strength: Back Squat (E2MOM x 5) 5 x 3 tempo 3210 back squat* Starting ~50% of 1RM and work up WOD: 5 Rounds For Time 10 KB snatch Left 200m run 10 KB snatch right 250m Row Pick a weight so that the workout takes ~20 mins *Tempo back squat 3210: 3 seconds down, 1…
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WOD November 19, 2019 (Tuesday)
Read More: WOD November 19, 2019 (Tuesday)Weightlifting: Clean and Jerk (E2MOM x 6) 1 hang squat clean + 1 push press This is not a thruster, you must pause before the push press start at 65% and work up WOD: 2 Rounds AMRAP @ 4 minutes each round 4 min AMRAP 20 HSPU Max effort clean and jerk 1 min rest…
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