Month: October 2016
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WOD March 3, 2017 (Friday)
Read More: WOD March 3, 2017 (Friday)Crossfit Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Rx: Men use…
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WOD March 2, 2017 (Thursday)
Read More: WOD March 2, 2017 (Thursday)Tabata: Kipping swings on the bar E2MOM: 10 minutes 3 Over head squats at 85% of 1rm snatch AMRAP: 12 Minutes 10 Calorie row 10 Medicine ball cleans 20 Meters uneven kettle bell walk Rx: 24-32 kg, 16-24 kg 10 pull ups 20 Meters uneven kettle bell walk
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WOD March 1, 2017 (Wednesday)
Read More: WOD March 1, 2017 (Wednesday)EMOM: 6 minutes 1 Ring muscle up plus 5 dips at the top EMOM: 12 minutes Alternating 12 Mins 2 DL at 80%, Rope climb RX+ : 2 Rope climbs 6 sets of 2 reps on the deadlifts For time: 15-12-9 Toes to bar, Wall ball, Thruster 75/45 lbs
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WOD February 28, 2017 (Tuesday)
Read More: WOD February 28, 2017 (Tuesday)Tabata: Over head barbell hold either snatch grip or clean grip -Rx: 95/135 EMOM: 10 minutes 1 Squat clean thruster @ 80-90% 1rm 3 Rounds for time: 400 Meter run 50 Double unders 50 Air squats Time cap: 16 minutes
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WOD February 26, 2017 (Monday)
Read More: WOD February 26, 2017 (Monday)Skill Work Handstand Push-ups (EMOM 6 Minutes max set of unbroken HSPU) Weight Lifting Back Squat (E2MOM 14 Minutes, 3 Back Squats at 80% of your 1 Rep Max) Metcon AMRAP in 3 rounds for reps with 1 minute of work at each station Row for Calories Burpee Pull ups Hang Power Cleans…
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WOD February 24, 2017 (Friday)
Read More: WOD February 24, 2017 (Friday)Crossfit Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in.…
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CrossFit Open 2017
Read More: CrossFit Open 2017Who’s ready to crush 17.1?! The Open is finally here! We will be running the Open Workouts every Friday Night starting at 7 PM. Feel free to show up early to warm up and sign up for a heat. 5:15 & 6:15 Friday classes will run as usual throughout the Open. We will announce all…
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WOD February 23, 2017 (Thursday)
Read More: WOD February 23, 2017 (Thursday)Skill Work Metcon (AMRAP -Reps) Tabata Plate Crunch (Abmat Sit Ups with a plate weight) *chose your weight Gymnastics Metcon (AMRAP -Reps) EMOM 8 minutes: 2 chest to bar pull ups 2 bar muscle ups Metcon 5k Row for Time
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Youth Weightlifting Seminar 2017
Read More: Youth Weightlifting Seminar 2017FREE Youth Weightlifting Seminar with world class Olympic Weightlifting Coach Yatsek! One World Barbell Club is officially starting a Youth Weightlifting Program for ages 9 to 15 for the tri-city Bay Area headed by Coach Yatsek @papayats On Saturday, February 25th at 9 AM, One World will offer a free Youth Weightlifting Seminar regardless of…
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WOD February 22, 2017 (Wednesday)
Read More: WOD February 22, 2017 (Wednesday)Skill Work Tabata Pistols scale as needed with bands or a box Weightlifting Deadlifts: E2MOM 10 minutes @75% Metcon For Time: 21-15-9 Dumbell Burpee Deadlift Dumbell Push Press ABMAT situps rx: 40/25#, rx+: 50/35# Dumbell Burpee Deadlift Demo
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CrossFit – Sat, Jan 11
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
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CrossFit – Fri, Jan 10
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
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CrossFit – Thu, Jan 9
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115