Month: November 2015
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WOD May 1, 2017 (Monday)
Read More: WOD May 1, 2017 (Monday)STRENGTH: Strict Pull Ups EMOM for 6 minutes -3 strict pull ups or 3 weighted pull ups STRENGTH: Overhead Squat E2MOM for 12 minutes -5 OHS @ 65-70% of 1RM WOD: *Time cap 16 minutes* 21-15-9 Squat Clean Thruster (Cluster) 65/95 Burpee pull ups
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WOD April 28, 2017 (Friday)
Read More: WOD April 28, 2017 (Friday)STRENGTH: Back Squat: E3MOM 15 minutes 1 Back Squat starting at 90% of 1RM -increase weight each set WOD: “Barraza” 18 Minute AMRAP of: 200m Run 9 Deadlifts 275#/185# 6 Burpee Bar Muscle-ups In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based…
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WOD April 27, 2017 (Thursday)
Read More: WOD April 27, 2017 (Thursday)STRENGTH: Snatch: E3MOM 12 minutes of 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats starting at 65% of 1RM Snatch WOD: AMRAP: 20 minutes 10 Pull ups 20 Push ups 30 Air Squats 400 Meter run Rx+: Weighted vest 20/14 LBS
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WOD April 26, 2017 (Wednesday)
Read More: WOD April 26, 2017 (Wednesday)STRENGTH: Deadlift: E3MOM 15 minutes starting at 90%, increase weight each set WOD: 7 Rounds for time: 21 Sit-ups 7 Left Arm Dumbbell Snatches 50/35lb 7 Right Arm Dumbbell Snatches 50/35lb Time Cap: 16 mins
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WOD April 25, 2017 (Tuesday)
Read More: WOD April 25, 2017 (Tuesday)STRENGTH: Shoulder Press: E3MOM for 15 minutes starting at 85-90% work up to 2RM WOD: For time: cap-15 minutes 25-20-15-10-5 Power Snatch 75/45 Rx 50-40-30-20-10 Lateral bar jumps
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One World Cardio Boxing
Read More: One World Cardio BoxingIf you’re looking to increase your strength, conditioning, body composition and overall health, look no further! The cardio boxing class at One World will be hosted at 6:30am every 1st and 3rd Saturday of the month. The classes will run approximately 45min-1hr and you’re guaranteed to leave drenched in sweat! If you own a pair…
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USAW Free Weightlifting Day April 22, 2017 (Saturday)
Read More: USAW Free Weightlifting Day April 22, 2017 (Saturday)One World Barbell Club will be participating in USAW Free Weightlifting day on April 22nd at 9AM next Saturday‼️ If you or someone you know is interested in learning the Olympic movements go ahead and sign up for an informative day of weightlifting in the LINK for free weightlifting here in Union City: https://docs.google.com/forms/d/e/1FAIpQLSe2Im1slx2xdDsamlp5VWUYYwQyBkUWNPDZ3ojZSaX_Tz0_AA/viewform?c=0&w=1&usp=send_form
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BodySpec April 23, 2017
Read More: BodySpec April 23, 2017BodySpec will be at CrossFit One World on Sunday April 23, 2017! BodySpec performs body fat and body composition testing using a truck equipped with a DXA scanner. In a fully-clothed 10 minute scan, you’ll learn more about your body than you’ve ever known. At just $45 per scan, we’re the most affordable DXA scan…
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WOD April 24, 2017 (Monday)
Read More: WOD April 24, 2017 (Monday)Front Squat: E3MOM 15 minutes starting at 90% work up to a new 1RM AMRAP: Three rounds with 1 minute at each station: Box jumps 24/20″ Row for calories Russian KB swings 24/16 kg Rope climbs: each rep counts as 5 reps Rest: 1 minute Score is total reps across all rounds
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WOD April 21, 2017 (Friday)
Read More: WOD April 21, 2017 (Friday)Weightlifting Back Squat (E3MOM 12 Mins 2 Back Squats at 90% ) 4×2 @ 90% Metcon: “DG” (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters (35/25) 12 Dumbbell Walking Lunges (35/25) In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012 U.S. Air…
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CrossFit – Sun, Nov 17
CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…
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CrossFit – Sat, Nov 16
CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box
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CrossFit – Fri, Nov 15
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 16 DB Reverse Lunges (Two DB) 10 Sprawls 15 American KB Swings Rx…