Month: October 2015
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Congratulations to Josh and Mike
Read More: Congratulations to Josh and MikeCongratulations to our One World Barbell Club Athletes Josh and Michael who competed at Max’s Open on Saturday, October 21, 2017. Josh took 1st Place in the Men’s 69kg weight class and qualified for the American Open! Michael went 6 for 6 and PR’d in both Snatch and Clean and Jerk which is something very…
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WOD October 25, 2017 (Wednesday)
Read More: WOD October 25, 2017 (Wednesday)Gymnastics: T2B + C2B + BMU Complex EMOM 6 Minutes 2 sets of 1 Toes to Bar + 1 Chest to Bar + 1 BMU without coming off the bar! Weightlifting: Romanian Deadlift & Rope Climbs E2MOM 10 Minutes Odd Minute: 5 Romanian Deadlifts at 75% of 1 RM Deadlift Even Minute: 1 rope climb…
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WOD October 24, 2017 (Tuesday)
Read More: WOD October 24, 2017 (Tuesday)Skill Work: EMOM 6 Minutes 5 Seated box jumps Weightlifting: Snatch Grip Push Press E2MOM 10 minutess 2 Snatch Grip PP at 90% of snatch We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the…
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WOD October 23, 2017 (Monday)
Read More: WOD October 23, 2017 (Monday)Skill Work: EMOM 6 Minutes 30 Double Unders 5 Ring Dips Weightlifting: Back Squat E2MOM 10 Minutes 2 Back Squats at 85% of 1rm WOD: 5 Rounds of 3 Minutes on 1 minute off 3 Hang Power Cleans 185/135 lb 6 One arm dumbbell shoulder to overhead 50/35 lb 9 Lateral Burpee over bar Today’s…
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WOD October 20, 2017 (Friday)
Read More: WOD October 20, 2017 (Friday)Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Back Rack Lunge E2MOM 10 mins 8 Back Rack Lunges (4 each leg) WOD: Karen For Time: 150 Wall-Ball Shots, 20# / 14#
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WOD October 19, 2017 (Thursday)
Read More: WOD October 19, 2017 (Thursday)Skill Work: Overhead Walk EMOM 6 mins 1 overhead walk with barbell in clean grip – 135/95 Weightlifting: Power Snatch EMOM 10 mins 2 Power Snatches starting at 75% WOD: For time: CAP- 22 MINUTES 800 Meter Run, 50 sit ups 600 Meter Run, 40 push ups 400 Meter Run, 30 Burpee Pull ups Ending…
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WOD October 18, 2017 (Wednesday)
Read More: WOD October 18, 2017 (Wednesday)Skill Work: Ring Dips EMOM 6 mins straight set of ring dips or assisted ring dips. Do a straight set that you can maintain at 6 rounds Weightlifting: Romanian Deadlift and Rope Climbs E2MOM 14 Mins 4 Romanian Deadlifts at 65% of 1 RM On Alternate Minute do 1 rope climb WOD: (AMRAP –…
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Crossfit One World’s 880 Cup Benefit
Read More: Crossfit One World’s 880 Cup BenefitRight now as you probably know many people have been suffering loss due to the current fires that are wrecking havoc in Northern California. Many of those individuals, may have been close family members, or you may have been affected yourself. It’s hard to think that in an instant everything can be taken away from…
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WOD October 17, 2017 (Tuesday)
Read More: WOD October 17, 2017 (Tuesday)Skill Work: Strict Pull Ups/L-Sit Hold EMOM 6 Mins 4 strict pull ups + 20 second L-Sit hold Weightlifting: Snatch Grip Push Press E2MOM 14 mins 3 Snatch Grip PP at 85% of 1rm snatch We will be working on our ability to punch the bar well in the snatch grip position from the back…
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WOD October 16, 2017 (Monday)
Read More: WOD October 16, 2017 (Monday)Skill Work: Tabata Handstand Push-ups For beginners use this as an opportunity to work on Hand stand holds in this tabata fashion. Weightlifting: Back Squat E2MOM 14 Mins 3 Back Squats at 80% WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 10 Dumbell Snatch 50/35 10 Wall Balls 20/14 10 Burpee Box Jumps 24/20…
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Popular Posts
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CrossFit – Tue, Nov 26
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…