Month: October 2016
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WOD October 26, 2016 (Wednesday)
Read More: WOD October 26, 2016 (Wednesday)Tabata Medicine ball cleans, 20/14 lb Rx Over Head Squat 3-3-3-3-3 AMRAP 15 mins “200M Run 60 Seconds rest”
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WOD October 25, 2016 (Tuesday)
Read More: WOD October 25, 2016 (Tuesday)“EMOM for 10 Minutes [odd] Straight set of Ring Dips [even] Double Unders” Deadlift 4-4-4-4-4 For time, TIME CAP 18 Min. 1000 m row 30 Deadlifts 225/155 lb 50 Push ups
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OW Yoga Body Sculpt
Read More: OW Yoga Body SculptHey One Worlders! We are excited to announce OW Yoga Body Sculpt with Yogi Justin Toland! OW Yoga Body Sculpt is a group training and personalized fitness program that lasts 5 weeks. Sessions will include a focus on Yoga based stretching, body weight movements, interval training and cardiovascular endurance (i.e. short distance running, jump…
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WOD October 24, 2016 (Monday)
Read More: WOD October 24, 2016 (Monday)Tabata Russian twists EMOM 12 MINS 2 Back Squats at around 80% of your 1 RM AMRAP 7 Mins 3-6-9-12-15…. Clean and Jerk 135/95 Toes to bar
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Olympic Weightlifting Program
Read More: Olympic Weightlifting ProgramOlympic Weight Lifting starting October 23, 2016. Olympic lifting is one of the foundational movements in Crossfit, and we will be offering two classes per week to fine tune your technique in both the snatch and clean and jerk. This will be a one-hour session where we will focus on either just the snatch or…
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Goblin n Ghouls 2016
Read More: Goblin n Ghouls 2016Hey One Worlders, our friends at Crossfit San Leandro is hosting the Goblin n Ghouls throwdown on October 22, 2016. Goblin n Ghouls is coming up on Oct 22nd. Teams of 3 and they must consist of 2 women and 1 man. If your interested at don’t have a team yet, please email info@crossfitsl.net we…
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WOD October 21, 2016 (Friday)
Read More: WOD October 21, 2016 (Friday)Tabata Overhead Walking Lunge with bare barbell Bench Press 5-5-5-5-5 5 rounds: 3 Minute AMRAP 10 Box jumps 20/24″ 8 dumbbell snatch 35/50 6 Goblet squats 35/50 1 Minute rest
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Congratulations to Allen John!
Read More: Congratulations to Allen John!Big congratulations to Allen for his 5th Place finish in the men’s rx division at Battle on Sunset 3 in Antioch! You make us proud Allen!
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WOD October 20, 2016 (Thursday)
Read More: WOD October 20, 2016 (Thursday)Tabata Calorie Row EMOM 10 mins 1 Power Clean plus 1 Hang power clean. Note: A good percentage for this would be 70% of your 1 rep max, and as you feel comfortable go ahead and add weight from minute to minute. AMRAP 8 MINS 50 Double Unders 20 Medicine Ball Cleans 14/20
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WOD October 19, 2016 (Wednesday)
Read More: WOD October 19, 2016 (Wednesday)Tabata Overhead Squat with bare barbell EMOM 10 Mins 1 Power Snatch plus 1 Overhead Squat with pause at the bottom WOD “DT” 5 rounds for time 12 Deadlifts 105/155, 9 Hang power Cleans 6 Push Jerks 105/155
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