Category: WOD
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WOD May 31, 2019 (Friday)
Read More: WOD May 31, 2019 (Friday)WOD 1: (Weight) 5 x E2MOM 5 DL @ 70% 100M Run *Add either 2 Reps or 5# each round WOD 2: 3 Rounds For Time: 15 OHS 65/95 30 Burpees 3 RFT 15 OHS 95/135 30 Burpees
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WOD May 30, 2019 (Thursday)
Read More: WOD May 30, 2019 (Thursday)Warm-up: Alt Tabata Beat Swings V Ups Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: For Time 30 Alt DB Snatches 35/50 15 Alt DB Clean and Jerks 10 HSPU 5 Rope Climbs 10 HSPU 15 Alt DB Clean and Jerks 30 Alt…
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WOD May 29, 2019 (Wednesday)
Read More: WOD May 29, 2019 (Wednesday)Warm-up: Strict Toes-To-Bar (tabata) Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 60% 2 x 4 @ 65% 2 x 3 @ 70% WOD: 12 Minute AMRAP 10 T2B 10 Pistols 250M Row RX+ 12 Minute AMRAP 10 T2B 10 Weighted Pistols 35/50 250M Row
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WOD May 28, 2019 (Tuesday)
Read More: WOD May 28, 2019 (Tuesday)Warm-up: Bent Over Row (5×10 each arm) *one set= 10 Right and 10 Left Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 3 Rounds for Time 250M Row 20 American KBS 35/53 15 Goblet Squats
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Memorial Day Murph 2019
Read More: Memorial Day Murph 2019Ready, Set, MURPH! Monday, May 27, 2019, 10:00am-1:00pm. Heat sign ups are posted on the white-board. Are you ready to take the Murph Challenge, One Worlders?! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of…
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WOD May 27, 2019 (Memorial Day Monday)
Read More: WOD May 27, 2019 (Memorial Day Monday)The MURPH (For Time): If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. It is all for a good cause. To Learn more about Lt. Michael Murphy and Why We Do the MURPH :…
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WOD May 24, 2019 (Friday)
Read More: WOD May 24, 2019 (Friday)Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: 3 RFT 250M Row 20 WB 14/20 15 S2OH 65/95
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WOD May 23, 2019 (Thursday)
Read More: WOD May 23, 2019 (Thursday)Warm-up: Tabata 3-5 Strict T2B Weightlifting: Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 12 Min AMRAP 12 T2B 12 Hang Power Cleans 95/135 12 HSPU
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WOD May 22, 2019 (Wednesday)
Read More: WOD May 22, 2019 (Wednesday)EMOM of the Day: Metcon (8 Rounds for reps) 8xE2MOM 35 DU Max Rope Climbs WOD: 15 Min AMRAP 15 American KBS 35/52 20 OH KB Lunges (10R/10L) 25 Goblet Squats
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WOD May 21, 2019 (Tuesday)
Read More: WOD May 21, 2019 (Tuesday)Warm-up: 5×10 KB or DB Bent Over Rows *one set= 10 Right and 10 Left Weightlifting: Overhead Squat 5xE2MOM 4 @ 70%+ WOD: 5 RFT 200M Run 10 OHS 65/95 10 Lateral Burpees
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Hype Hitters – Tue, May 19
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters Metcon (4 Rounds for weight) Metcon (Time)…
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CrossFit – Tue, May 19
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) Every 2min x 6 3 Squat Snatches build to 3RM…
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CrossFit – Mon, May 18
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 Push Press x 3 reps SA DB Row x 10ea Conditioning…