Category: WOD
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WOD July 3, 2015 (Friday)
Read More: WOD July 3, 2015 (Friday)Push Press + Push Jerk + Split Jerk*Complete the cycle 3x @ 75% ofyour one rep max split jerk.Overhead Squats3 x 3 @ 75%For time: 150 Wall Balls
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4th of July Schedule
Read More: 4th of July ScheduleSaturday the 4th we will be closed. Coach Chris will hold a class at 7:00 AM for BOTH Bootcamp and Crossfit. This will be the only training of the day.Enjoy the 4th!!
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Food & Health Tips By OW Members July 2, 2015 (Thursday)
Read More: Food & Health Tips By OW Members July 2, 2015 (Thursday)Tip by Phili:Dinner plus leftovers for meal prep.
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Gymnastics June 1, 2015 (Wednesday)
Read More: Gymnastics June 1, 2015 (Wednesday)Gymnastics is challenging for adults with no prior exposure to the art. Esther tackled the back walker over while laughing and having fun!
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Boot Camp June 2, 2015 (Thursday)
Read More: Boot Camp June 2, 2015 (Thursday)2015 Mudderella! Boot Campers getting dirty in the race today.
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Get Dunked! July 7, 2015 (Tuesday)
Read More: Get Dunked! July 7, 2015 (Tuesday)Please reserve your spot today for:Come get DUNKEDLocation – One WorldThis is a very accurate and trustworthy form of body fat testing. You can also gain a better understanding your body’s resting metaboic rate (caloric needs). Using the hydrostatic, or underwater weighing method, we will determine your lean and fat mass in percent and pounds.…
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WOD July 2, 2015 (Thursday)
Read More: WOD July 2, 2015 (Thursday)Bent Over Row – 4 x 8Pull Overs – 4 x 8Bicep Curls – 4 x 8Bench Press10/8/6/4/2*Add weight each set. Start at a challenge weight
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WOD July 1, 2015 (Wednesday)
Read More: WOD July 1, 2015 (Wednesday)Full Snatch5 x 2 @ 75%*3 second pause at the kneeFront Squat4 x 4 @ 75%*3 second pause at the bottomComplete 3 rounds for time:10 Muscle Ups20 DB Snatch (pick weight)
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Happy New Year!
Read More: Happy New Year!Happy New Year One World!There are no classes tomorrow but the gym doors will be open from 8am to 11am. Please show up no later than 10am in order to get a good workout. I’m locking the gym doors at 11am sharp!
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WOD December 31, 2014 (Wednesday)
Read More: WOD December 31, 2014 (Wednesday)Happy New Year!!!! Tomorrow’s schedule is… 6:30am – Regular Schedule CrossFit11:00am Gymnastics12:00pm – Regular Schedule CrossFit 4:00pm – No Class CrossFit5:00pm – No Class CrossFit6:00pm – No Class CrossFit7:00pm – No Class CrossFit Wednesday December 31 2014 Deadlift3/3/3/3/3/3/3 *Start at 65% of your 1 rep max deadlift, add weight each set. and then… Complete 21-15-9…
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Hype Hitters – Thu, Oct 8
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over Barbell Row 5 sets of 8 reps…
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Hypehitters
CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…
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CrossFit – Thu, Oct 8
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Any Machine / Cardio Choice Then Into… 3 ROUNDS 10 Glute Bridges 8 Dead Bugs 10 Empty-Bar Good Mornings 8 Empty-Bar Romanian Deadlifts Then Into… 2 ROUNDS 5 Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Abmat Sit Ups Strength/Skill Deadlift 3…