Month: October 2016
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WOD January 24, 2016 (Tuesday)
Read More: WOD January 24, 2016 (Tuesday)Bench Press: E3MOM 12 Minutes 2 Reps @ 90% of 1 rm Four Rounds for time: 6 Hang Squat Clean 95/135 Rx 10 Rings Dips
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WOD January 23, 2017 (Monday)
Read More: WOD January 23, 2017 (Monday)2 Back Squat: E3MOM (Every 3 mins on the minute) 12 Minutes @ 90% 1RM BS AMRAP: 13 Minutes 30 Deadlifts Rx: 155/225 30 Wall-ball shots 14/20 30 Calorie row 30 Hand release push ups Rx+: Hand stand push ups
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WOD January 20, 2017 (Friday)
Read More: WOD January 20, 2017 (Friday)Weightlifting: EMOM for 12 minutes of 4×3 Push Press at 85% of your 1 RM Metcon: AMRAP for 11 of Hang Power Snatch (Rx: 95/56 Rx+: 115/85 Rx) 30 Double Unders (Rx+: 40 Double Under) This is a couplet that will keep you moving the entire of the 11 min WOD. Relax your shoulders on…
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WOD January 19, 2017 (Thursday)
Read More: WOD January 19, 2017 (Thursday)Deadlift (EMOM 12 mins 3 Deadlifts at 85% of your 1 RM DL) Metcon : 5 Rounds for Time (cap 30 minutes) Run 400 Meter Row 500 Meters This is a bench mark WOD and all about consistency in your splits across the 400 m runs and the 500 rows. Push hard as always in…
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One World’s Valentines Throw down!
Read More: One World’s Valentines Throw down!Hey Bay Area! On February 19, 2017, One World will be hosting a Valentine’s Throw Down supporting the American Cancer Society in the Relay for Life! This a couples competition -one male, one female in both the Rx and Scaled division. $80 per couple. Proceeds will go to the American Cancer Society. Contact us at…
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WOD January 18, 2017 (Wednesday)
Read More: WOD January 18, 2017 (Wednesday)Weightlifting: EMOM for 12 minutes at 90% of your 1 rep max 1 Power Clean then 1 Hang Squat Clean Metcon: 5 Rounds for time 30 Air Squats 15 Toes to Bar
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WOD January 17, 2017 (Tuesday)
Read More: WOD January 17, 2017 (Tuesday)Weightlifting: EMOM for 10 Mins: 3 bench press at 80% of 1 RM Max Metcon: CrossFit Games Open 13.2 -10 Min AMRAP 5 Shoulder to Overhead 115/75 10 Deadlifts 115/ 75. 15 Box Jumps 24″/20″ Today we are tackling an Open workout from 2013. Do not base your weight choice on how the deadlift feels,…
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WOD January 16, 2017 (Monday)
Read More: WOD January 16, 2017 (Monday)Strength: EMOM 12 Minutes of 3 Back Squats at 85% of your 1 RM Max. WOD: Four Rounds for time: 5 Squat Snatch, 5 Thrusters 5 Bar Facing Burpees 65/85 Rx. 85/115 Rx+ 14 Minute Cap
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Olympic Weightlifting with Coach Jason
Read More: Olympic Weightlifting with Coach JasonHey One Worlders! Please welcome Jason to the OW family! He will be the Olympic Weightlifting coach on Saturdays from 10:30-12:30. Jason is an Olympic Weightlifting coach at San Jose State University. He was also the Olympic Weightlifting coach at Homegrown Crossfit. Jason has competed in numerous powerlifting and olympic weightlifting competitions. In 2016, he…
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WOD January 13, 2017 (Friday)
Read More: WOD January 13, 2017 (Friday)Tabata Over Head barbell hold Rx:135/95. Hold for 20 seconds. Power clean it and press it over head or snatch and hold. Weightlifting: EMOM for 12 mins 3 Push press at 75% of your 1 RM Metcon: For Time (cap- 18 mins) 30 Pull Ups 30 Wall balls 20/14 lb 20 Pull Ups 20 Wall…
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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