Category: WOD
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WOD June 6, 2017 (Tuesday)
Read More: WOD June 6, 2017 (Tuesday)STRENGTH: Farmers Carry Tabata uneven kettllebell farmer’s walks 32/24 kg for men, 24/16 kg for women WEIGHTLIFTING: Push Press E2MOM 14 minutes 3 push press at 70% of 1RM WOD: For time: 21-18-15-12-9-6-3 Power Clean 115/85 Air Squats *Cap 18 minutes*
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WOD June 5, 2017 (Monday)
Read More: WOD June 5, 2017 (Monday)STRENGTH: Weighted Pull-ups Complete 6 sets of 3 reps WEIGHTLIFTING: Front Squats E2MOM 14 minutes 4 Front Squats at 65% of 1RM WOD: Three rounds with one minute at each station: Double Unders Kipping Pull ups, Rx+ Chest to bar Pull ups Russian Kettle Bell Swings 24/16kg, Rx+: 32/24kg Calorie Row Rest
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WOD June 2, 2017 (Friday)
Read More: WOD June 2, 2017 (Friday)STRENGTH & SKILL: Bar Muscle-ups COMPLEX EMOM 6 minutes -without coming off the bar! 1 Toes to Bar 1 Chest to Bar Pull Up 1 Bar Muscle Up WEIGHTLIFTING: Back Squat E2MOM 12 minutes 4 back squats at 65% of 1RM WOD: “Rahoi” AMRAP 12 minutes 12 Box Jumps, 24/20 6 Thrusters, 95/65 6 Bar…
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WOD June 1, 2017 (Thursday)
Read More: WOD June 1, 2017 (Thursday)TABATA: Squat Holds Bottom of the squat kettle bell hold with 24/16 KG WEIGHTLIFTING: Deadlifts E3MOM 15 minutes 3 DL work up to a NEW 3RM WOD: AMRAP 15 minutes 12 Wall Balls 20/14 10 Dumbell Push Press 50/35 8 Burpees 200 Meter run
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Boot Camp Contest
Read More: Boot Camp ContestAttention All One World Boot Campers!! Enter One World’s “Healthy & Nutritious Recipe” Contest and you can win a Pressure Cooker Plus to help you cook healthy, nutritious, fast meals for you and your family. The Pressure Cooker Plus is a large 8 quart capacity dual pressure cooker, slow cooker and rice cooker. Contest Rules:…
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WOD May 31, 2017 (Wednesday)
Read More: WOD May 31, 2017 (Wednesday)STRENGTH: Weighted Pull-ups EMOM 6 minutes 2 weighted pull ups WEIGHTLIFTING:Bench Press E2MOM 14 minutes 3 bench press at 75% of 1 rm WOD: AMRAP 12 minutes 8 Front Rack Walking Lunges 95/65 10 Hang Power Cleans 95/65 12 Sumo Deadlift High pulls 95/65 Rx+ weight: 115/85
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WOD May 30, 2017 (Tuesday)
Read More: WOD May 30, 2017 (Tuesday)ROW SPRINTS: 5 x 100 meter row *Score is the slowest time* STRENGTH: Overhead Squats E3MOM 15 minutes 3 Overhead Squats WOD: For time 21-15-9 Toes to Bar Deadlifts 225/155 Rx
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May 29, 2017 (Monday)
Read More: May 29, 2017 (Monday)MEMORIAL DAY WOD: “MURPH” for time: 1 Mile run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile run Rx: 20lb/14lb vest The “Murph” wod is in honor of Lt. Michael Murphy, a Navey SEAL killed in Afghanistan June 28, 2005.
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Memorial Day Schedule
Read More: Memorial Day ScheduleOne World Self Defense and Fitness will CLOSED on Monday, May 29, 2017 in observance of Memorial Day. Let us remember those who sacrificed their lives for the peace and security of our Great Nation. Thanks to their selfless sacrifice, all of us enjoy the precious gifts of freedom and independence. There will only be…
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WOD May 26, 2017 (Friday)
Read More: WOD May 26, 2017 (Friday)Skill & Strength: Strict Pull Ups & Wall Facing Air Squats EMOM 6 minutes: 3 Strict Pull Ups 5 Wall Facing Air Squat Weightlifting: Back Squat E3MOM 15 minutes 2 Back Squats at 80% of 1 RM WOD: “AlLIT” For time: *Cap 25 minutes* Row 250 Meters 25 Deadlifts 225/155 Row 250 Meters 25 Toes…
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CrossFit – Mon, May 18
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