Month: February 2017
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WOD November 12, 2018 (Monday)
Read More: WOD November 12, 2018 (Monday)Weightlifting: Back Squat (5 x 5) Every :90 5 Back Squat @ 50% HERO WOD: Three Wise Men Tribute Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three…
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BodySpec Dex Scan November 2018
Read More: BodySpec Dex Scan November 2018Body Spec DexaScan is back at One World! November 10, 2018 One World Self Defense and Fitness One World Barbell Club 33415 Western Avenue Union City, California Schedule your next DexaScan soon, space is limited and open to the public. https://www.bodyspec.com/scan-me/crossfit_one_world/2018-11-10? WHAT’S IN A DXA SCAN? A BodySpec DXA scan is a comprehensive snapshot of…
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WOD November 9, 2018 (Friday)
Read More: WOD November 9, 2018 (Friday)EMOM: 10 Min EMOM Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) 3 x E2MOM 10 Front Squat @ 5-10# heavier than last week ~72.5% WOD: AMRAP in 12 Minutes 3 Power Clean 115/155 6 Front Lunges 9 T2B
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WOD November 8, 2018 (Thursday)
Read More: WOD November 8, 2018 (Thursday)1 Mile Run Rest 3 Minutes Then WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups WOD: 4 Rounds for Time 500 Meter Row 20 Burpees 10 Air Squats Rx+: Burpees to 6 ft target, i.e. pull up bar, 10 Pistols
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WOD November 7, 2018 (Wednesday)
Read More: WOD November 7, 2018 (Wednesday)Warm-up: 5 Minute EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Deadlift (5, 3, 2, 1) 5, 3, 2, 1 start at 70% Add weight each round, i.e. 10# Go for a 1RM deadlift if you feel good. WOD: For Time…
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WOD November 6, 2018 (Tuesday)
Read More: WOD November 6, 2018 (Tuesday)Warm-up: 10 Min: Work on Ring Muscle Up Drills -seated -box -standing -ring pull ups Weightlifting: Power Snatch (5x 1+4) 5 x E2MOM 1 Power Snatch + 4 Snatch Balance *Can substitute snatch balance for overhead squat WOD: 5 Rounds for Time 9 Hang Cleans 95/135 9 S2OH 9 Pull Ups RX+ Hang Clean 105/155…
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WOD November 5, 2018 (Monday)
Read More: WOD November 5, 2018 (Monday)Weightlifting: Back Squat (3 x 5) 3 x E2MOM 5 Back Squat @ 85% WOD: AMRAP 12 Minutes 400 Meter Run 10 DB F Squat 35/55 10 DB S2OH Use two dumb bells at a times
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WOD November 2, 2018 (Friday)
Read More: WOD November 2, 2018 (Friday)Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Front Squat (3 x 10) 3×10 @ 5-10# heavier than last week ~70% WOD: 5 Rounds for Time 16 Alt DB Snatches 35/50 14 DB OHS (7R/7L) 500 M Row…
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WOD November 1, 2018 (Thursday)
Read More: WOD November 1, 2018 (Thursday)Metcon: 16 Minute EMOM 1- Bike 10/12 or Row 12/15 Cal 2- 16 DB Snatch 35/50 3- 15 WB 14/20 4- Rest RX+ 16 Min EMOM 1- Bike 12/15 or Row 15/18 Cal 2- 16 DB Snatch 50/75 3- 15 WB 20/30 4- Rest For RX+ must attempt to do DB Snatch and Wall Balls…
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WOD October 31, 2018 (Wednesday)
Read More: WOD October 31, 2018 (Wednesday)Weightlifting: Overhead Squat (5 x 3) 5 x EMOM 3 OHS @ 70% WOD: 2 Rounds for Time as a Team of 2 400 M Med Ball Run (switch at 200M) 31 HSPU (while partner holds Wall Ball Overhead) 31 Weighted Sit Ups (while partner holds plank) 31 Wall Ball OHS (while partner holds HS)…
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CrossFit – Tue, Nov 19
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) CRISS CROSS (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to…
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CrossFit – Mon, Nov 18
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…
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CrossFit – Sun, Nov 17
CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…