WOD September 5, 2014 (Friday)

***Very Important, Please Read***

Tomorrow is Friday September 5 2014. We have “2” classes on tomorrow’s schedule:

6:30am and 12:00pm

Starting Friday September 5 @ 1pm, the paint crew will be here to prepare the gym for paint and start painting. The installation of the fitness rig will start at 2pm.

CrossFit One World will be completely closed from Friday September 5 (1:15pm) to Monday September 8 (6:30am).

PLEASE PLEASE PLEASE respect the painters and the rig crew. The gym has to be clear and empty by 1:15pm.

There are NO EVENING classes Friday September 5
There are NO MORNING classes Saturday September 6
There are NO MORNING classes Sunday September 7 (yoga/lifting)

Classes will continue Monday September 8 @ 6:30am.

***The workout for Friday September 5 2014
***(6:30am and 12:00pm only)

For time – 10,000 Meter Row

Post your scores!

Search

Popular Posts

CrossFit – Wed, May 13

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 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
CrossFit – Mon, May 11

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…

CrossFit One World