Category: WOD
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Body Spec April 28, 2018 (Saturday)
Read More: Body Spec April 28, 2018 (Saturday)Don’t forget to schedule your Dexa or Fitness wave scans for April. The “Road to Swole” contest winners will be announced the following week after your scans are turned in. BodySpec DexaScan Sat 8:30 AM · Crossfit One World & Self Defense – Krav 33415 Western Avenue, Union City CA (510) 324-8153 https://www.facebook.com/events/732536213623800/?ti=icl What…
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WOD April 27, 2018 (Friday)
Read More: WOD April 27, 2018 (Friday)Gymnastics:EMOM 6 Minutes of T2B + C2B + BMU Complex. Challenge you self! Complete 1 toes to bar, 1 chest to bar and 1 bar mu all in succession without coming off the bar! WOD: Choose Option A or B A: AMRAP in 30 Minutes of 50 Air squats 35 Russian Kettlebell Swings 32/24 kg…
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WOD April 26, 2018 (Thursday)
Read More: WOD April 26, 2018 (Thursday)Skill Work: Tabata HSPU RX+: Tabata Strict HSPU Weightlifting: Muscle Snatch + Snatch Balance E2MOM for 14 Minutes of 2 Muscle Snatch + 1 Snatch Balance complex @ 60% of your 1 rep max snatch WOD: 3 rounds for time -CAP 18 Minutes of 30 goblet squats 24/16 kg Rx+: 32/24 kg 400 m run
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WOD April 25, 2018 (Wednesday)
Read More: WOD April 25, 2018 (Wednesday)Warm-up: EMOM 5 minutes (in the same minute of) 6 Kettle bell Sumo DL High Pulls 24/16 KG 4 Knees to Elbows Weightlifting: Deadlift E3MOM 12 MINS 4 Deadlifts at 85% of your 1 rep max WOD: 3 Rounds for Time -CAP 17 Minutes 21 Toes to Bar 15 Pull Ups 9 Push Press at…
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WOD April 24, 2018 (Tuesday)
Read More: WOD April 24, 2018 (Tuesday)Core: Tabata Alternating L-Sit Hold and Plank Hold Weightlifting: Shoulder Press E3MOM 12 Mins 4 Strict press as 85-90% of max WOD: For time -CAP 20 minutes 21-18-15-12-9-6-3 Sit-ups with medicine ball 20/14 lb Hang power clean 115/75 lb rx+ 135/95
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WOD April 23, 2018 (Monday)
Read More: WOD April 23, 2018 (Monday)Capacity: Dumbell Snatches EMOM 5 Minutes of 10 Alternating Dumbbell Snatches 50/35 + 5 burpees in the same minute. Weightlifting: Back Squat E3MOM 9 Mins 6 Back Squats at 85% of 1 rep max WOD: AMRAP – CAP 12 Minutes of 3 Dumb Bell push press 50/35 6 Burpee Dumbell Deadlift 50/35 9 Box Jumps…
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Earth Day Fun Run April 21, 2018
Read More: Earth Day Fun Run April 21, 2018One World CrossFit and Krav Maga will be representing at Earth Day 5k Fun Run on April 21, 2018! CrossFit One World and One World Alpha Krav Maga will be hosting activities at the New Haven Schools Foundation (NHSF) Earth Day Run for Schools. The annual event raises funds for education enhancement and scholarships for…
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WOD April 20, 2018 (Friday)
Read More: WOD April 20, 2018 (Friday)Muscle-ups & Bar Muscle ups: EMOM 8 minutes, 2 BMUs on even min, 1-2 RMU on odd Weightlifting: Power Clean + Push Jerk Complex EMOM 10 minutes, 1 power clean 1 push jerk @ 75%. Work up as you feel comfortable and record your heaviest single WOD: FOR TIME: CAP: 20 MINS 21 Deadlifts 225/155…
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WOD April 19, 2018 (Thursday)
Read More: WOD April 19, 2018 (Thursday)Tabata: v-ups and plank holds alternating Weightlifting:Snatch + Low Hang Snatch E2MOM 12 minutes, Snatch + low hang snatch @ 75-80% Full Squat Snatch from floor + Hang Squat Snatch from Low hang position (shins) Work up in weight as you feel comfortable WOD: For time: 1 mile run followed straight into a 2k ROW…
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WOD April 18, 2018 (Wednesday)
Read More: WOD April 18, 2018 (Wednesday)EMOM 5 minutes of: 10 wall balls 5 burpees (same minute) Weightlifting: E2MOM: Deadlift 12 minutes 4 Deadlifts at 78% of your 1 RM WOD: Rahoi: 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI,…
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Hype Hitters – Tue, May 19
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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…