Month: October 2016
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WOD December 15, 2015 (Tuesday)
Read More: WOD December 15, 2015 (Tuesday)Full Snatch + Power Snatch 3 attempts @ 85% of your 1rm Complete 4 rounds for time: 10 OHS @ 50% of your 1rm 20 Wall Balls (20/14) 30 Double Unders
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WOD December 14, 2015 (Monday)
Read More: WOD December 14, 2015 (Monday)EMOM – 10 Minutes Clean & Jerk @ 85% of your 1rm (Complete 1 lift every two minutes) Complete 21-15-9 reps for time: Front Squats @ 50% of your 1rm Bar Facing Burpees
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Toys for Tots CrossFit AOF Competition 2015
Read More: Toys for Tots CrossFit AOF Competition 2015CrossFit AOF “Toys for Tots” This competition takes place Sunday December 13, 2015. Ripon, Ca. CrossFit AOF and is for a good cause. A word from CrossFIT AOF: With the holidays right around the corner we want to host this competition to help bless those that are not as fortunate throughout the holidays to receive…
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Rookie Rumble Partner Brawl 2015
Read More: Rookie Rumble Partner Brawl 2015Our friends at Hercules Crossfit proudly announces Rookie Rumble Partner Brawl December 13, 2015 Competition starts at 8:30am on Sunday December 13th 2015, 678 Alfred Nobel Dr, Hercules CA 94547 **WODs and athlete package are released 1 week prior to competition. Find the athlete package here>>> www.herculescrossfit.com/downloads rookie rumble 2015 Top 5 men and top…
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DAV Patriot Games 2015
Read More: DAV Patriot Games 2015The Patriot Games is on! Hey One Worlders, let’s support the DAV Patriot Games: This is Functional Fitness Races to Raise Awareness for suicide and PTSD Supported by the California Disabled American Veterans Chapter 1 Homer Blevin 12 Teams of 10 players 5 males & 5 females All 10 team members are eligible to play…
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WOD December 11, 2015 (Friday)
Read More: WOD December 11, 2015 (Friday)Complete for time200 Burpees
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WOD December 10, 2015 (Thursday)
Read More: WOD December 10, 2015 (Thursday)Full Snatch2 x 1 @ 85%1 x 1 @ 90%1 x 1 @ 95% Front Squats 4 x 3 @ Complete for time2,000m Row
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Gymnastics December 9, 2015 (Wednesday)
Read More: Gymnastics December 9, 2015 (Wednesday)Parents and kids day at OneWorld! Jesse preforming a unique crab position with the assistance of her twins!
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WOD December 9, 2015 (Wednesday)
Read More: WOD December 9, 2015 (Wednesday)EMOM – 5 MinutesPower Cleans @ 65%*Complete 3 power cleans every minute Stiff Leg Deadlift 3 x 8 @ 60% of 1rm deadlift Complete 21-15-9 reps for timePower Cleans (155/105)Box Jump (24/20)***12 Minute Cap***
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WOD December 8, 2015 (Tuesday)
Read More: WOD December 8, 2015 (Tuesday)Full Snatch1 x 1 @ 85% Power Snatch1 x 5 @ 50% (touch-n-go)1 x 10 @ 50% (touch-n-go)1 x 15 @ 50% (touch-n-go) EMOM – 4 MinutesBack Squats @ 70% *Complete 3 squats every minuteAMRAP – 5 MinutesMinute 1 – Max Pull UpsMinute 2 – Max ThrustersMinute 3 – Max Power SnatchMinute 4 – Max…
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CrossFit – Wed, Jan 8
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
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CrossFit – Tue, Jan 7
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)
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CrossFit – Mon, Jan 6
CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…