Category: WOD
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WOD July 25, 2014 (Friday)
Read More: WOD July 25, 2014 (Friday)What’s up Everyone! Here’s the workout for Friday July 25 2014: Tier 13 x 5 Bench Press3 x 10 Push Ups (assisted is ok)3 x 20 Ab Mat Sit Ups1500m Row for time Tier 23 x 5 Bench Press3 x 10 Strict Push Ups (45# plate under feet)3 x 15 Knees to Elbow 2000m Row…
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Save the Day One Worlders!
Read More: Save the Day One Worlders!There are a lot of fantastic classes and clinics being offered at One World. Check out the Upcoming Events for the lineup of upcoming classes! See all upcoming events: Upcoming One World Events
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WOD July 24, 2014 (Thursday)
Read More: WOD July 24, 2014 (Thursday)What’s up everyone! The week started off pretty strong, I’m assuming all of you are a little beat up tonight. Tomorrow will be a day that you can work on a skill, Double Unders!Here’s the workout for Thursday, July 24 2014:Warm UpStretch Shoulder/Hip/Lower Back Mobility (nothing less than 10 minutes)Tier 1 and 24 x 100…
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WOD July 23, 2014 (Wednesday)
Read More: WOD July 23, 2014 (Wednesday)What’s up CF’ers! Here’s the workout for Wednesday July 23: Tier 1-3 Take 12 to 15 minutes to find a heavy deadlift single. Then, start a 10 minute running clock. At 80-85% of your heaviest single, complete 1 deadlift and 12-15 lateral jumps over your bar, every minute for 10 minutes. *Complete the following reps…
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WOD July 22, 2014 (Tuesday)
Read More: WOD July 22, 2014 (Tuesday)What’s Up Everyone! Here’s the workout for Tuesday July 22 2014: Tier 13 x 5 Back Squat (challenge weight)6 Minutes – Toes To Bar PracticeComplete the following for time:“Nancy”5 Rounds 400m Run15 Overhead Squats (empty bar) Tier 23 x 5 Back Squat @ 75%6 Minutes – Pull Up PracticeComplete the following for time:“Nancy”5 Rounds400m Run15…
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WOD July 21, 2014 (Monday)
Read More: WOD July 21, 2014 (Monday)What’s up guys! Here’s the workout for Monday, July 21 2014 Tier 1 3 Rep Max Press EMOM – 10 Minutes… (even) 200m Sprint (odd) 4-6 Push Press (rack, you pick weight) *As a team of 2, complete: 50 Hang Power Cleans (you pick weight) Use one bar, one person works at a time Tier…
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Concept 2 July 26, 2014 (Saturday)
Read More: Concept 2 July 26, 2014 (Saturday)What’s up One Worlders! Take a look at your calendar and make sure you are available on Saturday July 26! A “Concept 2 Rowing Clinic” is coming to CrossFit One World. If you want to get better at pacing yourself, this clinic is for you! If you want to learn more about the Concept 2…
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WOD July 18, 2014 (Friday)
Read More: WOD July 18, 2014 (Friday)What’s up guys! Here’s the workout for Friday July 18: Tier 1 3 X 5 Overhead Squat 10 Minutes, Scaled Rope Climb Practice… *Score is total reps, keep a running count Tabata – Jump Rope Singles Tabata – KB High Pulls (pick weight) Tabata – Box Jumps Tier 2 3 x 5 Overhead Squat 10…
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What is the difference between Tiers?
Read More: What is the difference between Tiers?What is the difference between tiers and/or why do they vary by person? I think this is a great question and without an answer, I can understand your resistance and confusion. Please take the time to read my beliefs on what each tier means and why it pertains to you. Tier 1 In this tier,…
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WOD July 17, 2014 (Thursday)
Read More: WOD July 17, 2014 (Thursday)Hey guys, tomorrow will be a very light day. That doesn’t mean you shouldn’t come to the gym, it just means tomorrow will be a good day to work on a skill. Thursday July 17 2014Warm UpNo less than 10 minutes of mobility Adjust the damper setting, one attempt at 6, one attempt at 8,…
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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…