Month: November 2015
-
Gymnastics August 12, 2015 (Wednesday)
Read More: Gymnastics August 12, 2015 (Wednesday)Chris has a very busy schedule. He finally got to join the gymnastics class today. Chris rocked everything I threw at him on the Tumbl Track. The pic is his first try at head spring movement. He rocked the other trys!
-
WOD August 13, 2015 (Thursday)
Read More: WOD August 13, 2015 (Thursday)800m Run x 6Record your fastest run*Spend the first 15 minutes of class foam rolling and becoming flexible
-
Boot Camp August 12, 2015 (Wednesday)
Read More: Boot Camp August 12, 2015 (Wednesday)The mental preparation is most important. Bring the tools that’ll help you finish the job. To the 5:30a Crew, I’m very proud of the people that completed the entire warm up and I definitely respect the effort of everyone else. 4:30 Crew, bring your workday frustration to the gym. Today is a good day for…
-
WOD August 12, 2015 (Wednesday)
Read More: WOD August 12, 2015 (Wednesday)Full Snatch3 x 1 @ 90% of your 1 rep max full snatchComplete for time:25 Overhead Squats (95/65)30 Hang Power Snatch (95/65)35 American Swings (70/53)40 Toes to Bar
-
WOD August 11, 2015 (Tuesday)
Read More: WOD August 11, 2015 (Tuesday)Bench Press3 x 10*Start your first set of 10 at a challenge weight, add weight each set Pull Overs 4 x 8Tricep Ext 4 x 8DB Flys 4 x 8
-
Boot Camp August 10, 2015 (Monday)
Read More: Boot Camp August 10, 2015 (Monday)Got a chance to chill with a few Boot Campers after class this morning. I usually just #photobomb their selfies but today I decided to join and even smile.
-
WOD August 10, 2015 (Monday)
Read More: WOD August 10, 2015 (Monday)Full Clean 3 x 1 @ 90% of your 1 rep max full clean Back Squat*Take 10 minutes to establish a 20 rep max Complete 9 rds for time:5 Thrusters (95/65)5 Pull Ups*8 minute cap
-
Yoga August 9, 2015 (Sunday)
Read More: Yoga August 9, 2015 (Sunday)Mudra (Wikipedia) Sanskrit mudrā, “seal”, “mark”, or “gesture”; a symbolic or ritual gesture in Hinduism and Buddhism. While some mudras involve the entire body (like yoga poses), most are performed with the hands and fingers.
-
Lunger
Read More: LungerFrom Lauren Sugayan Hayward Police Sergeant Scott Lunger was shot and killed Wednesday, July 22, 2015 during a traffic stop and the One World community is coming together to remember a hero. “Fallen HPD Sgt Lunger was a former colleague of mine at HPD. The San Leandro SWAT team came up with his wod to…
-
WOD August 7, 2015 (Friday)
Read More: WOD August 7, 2015 (Friday)Split Jerk2 x 1 @ 90% of your 1 rep max split jerkOverhead Squat2 x 1 @ 90% of your 1 rep max OHSAMRAP – 6 Minutes HSPU AMRAP – 6 Minutes Wall Balls (20/14)
Search
Popular Posts
-
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…
-
CrossFit – Thu, Nov 14
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Deadlift Increase 5 Every Set) Metcon (6 Rounds for reps) 12 Min E2MOM 250 m Row Max Burpee Box Jumps Rx Box 24/20 Rx+ Box 30/24
-
CrossFit – Wed, Nov 13
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Clean (Squat Clean) Increase 5 Every Set) Mile High (Time) 4 Rounds for Time: 400 meter Run 3 Rounds of: 3 Power Cleans 3 Front Squats 3 Push Jerks…