Month: February 2017
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WOD May 23, 2016 (Monday)
Read More: WOD May 23, 2016 (Monday)OLY SKILL: CLEAN COMPLEX LEAD BY THE COACH. START WITH AN EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 CLEAN (NOT POWER) *1 SPLIT JERK OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS 1 CLEAN & JERK (NOT POWER) *START @ 65%. ADD WEIGHT EACH LIFT EMOM: 12 MINUTES (6 ROUNDS) MINUTE 1:…
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The FitExpo May 21-22, 2016
Read More: The FitExpo May 21-22, 2016Hey everyone!Art Zambrano will be competing at FitExpo on Sunday May 22, 2016. The competition is at the San Jose Convention Center. There are flyers with discount coupons at the front desk. You can also find out more info on their website www.thefitexpo.com Go show your support for Art! Contact Art for his lift times.
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Contra Costa Throwdown Partners Edition 2016
Read More: Contra Costa Throwdown Partners Edition 2016May 22nd 2016!!!We are BACK! and this year we are adding a PROGRESSIVE Prize FUND$$$$! What this means to you and your teams, The more people that sign up the bigger the cash prize will be for your division. 3 Workouts plus final – we will release all workouts early. Minimum 4 weeks ahead of…
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Mental Health Awareness WOD May 21, 2016
Read More: Mental Health Awareness WOD May 21, 2016May is mental health awareness month! Join Crossfit One World on May 21, 2016 (Armed Forces Day & mental health awareness month) for a WOD & stigma-fighting awareness raiser. “Becky”For Time complete:800 meter run30 squat snatches 95/65 pounds400 -meter run30 hang cleans 95/65 pounds200-meter run30 back squats 95/65 pounds400-meter run30 push ups800-meter run30 pull ups(Newbies:…
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WOD May 20, 2016 (Friday)
Read More: WOD May 20, 2016 (Friday)Strength: 4×4 Back Squat +5lbs For Time:3 Bar Muscle Ups5 Snatch 65/95 *not power snatch10 Overhead Walking Lunge Steps 65/9520 Calorie Row30 KB Swings 35/53 (American)400m Run30 KB Swings20 Calorie Row10 Overhead Walking Lunge Steps3 Bar Muscle ups *25 Minute Cap*OH Walking Lunge Steps does not have to be in a Snatch grip
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Fitness Wave May 26, 2016 (Thursday)
Read More: Fitness Wave May 26, 2016 (Thursday)Fitness Wave of Northern California will be coming to One World on Thursday May 26th, 2016 and will be doing dunk tank Body Fat and Lean Mass testing. With a dunk tank test you will be able to see how much lean body mass you have as an individual and exactly how many calories your…
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East Bay Battle (Youth & Junior Championships) May 22, 2016
Read More: East Bay Battle (Youth & Junior Championships) May 22, 2016Hey everyone! Annelisse will be competing in her very first Olympic Weightlifting competition this Sunday May 22, 2016 at Crossfit Oakland 1313 67th St. Emeryville, Ca. 94608. Her first heat is at 12pm. Come out and cheer on Anne! She will rock the lifts!
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WOD May 19, 2016 (Thursday)
Read More: WOD May 19, 2016 (Thursday)OLY Skill:Clean Complex *Empty Bar4 Sets of:1 Deadlift1 High Pull1 Squat Clean1 Push Press1 Push Jerk1 Split Jerk Strength:4×4 Bench Press add 5#WOD: *Running Clock2RFT5 Clean & Jerk 105/155 *not a power clean30 Lateral jump over the bar*Rest 2 minutes*3RFT30 Deadlifts 105/15515 Toes to Bar *Post total time of completion including the rest period*Coach leads…
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WOD May 18, 2016 (Wednesday)
Read More: WOD May 18, 2016 (Wednesday)4×4 Deadlifts add 5# *no dropping the bar during the sets EMOM: 5 Minutes1-2 Strict Muscle Ups or 3-5 Strict Pull AMRAP: 12 Minutes5 HSPU *Deficit using 25lb plates50 Double Unders10 KB Snatch (5 each arm) 26/44100m Run*Muscle ups start from dead hang with feet off the floor or boxes.*Option for Strict Pull ups is…
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WOD May 16, 2016 (Tuesday)
Read More: WOD May 16, 2016 (Tuesday)“Medball Madness” Team of 2 for time: only 1 athlete can work at a time except on the 400m run. Each athlete will perform the reps posted. (4) 50m Sprint Relay (no ball) 50 Burpee Wallballs 14/20lbs, 9/10f 50 Medball ABMAT sit ups 400m Medball run 50 Medball Cleans 30 Medball Pull ups (4) 50m…
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CrossFit – Sat, Nov 16
CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box
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CrossFit – Fri, Nov 15
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 16 DB Reverse Lunges (Two DB) 10 Sprawls 15 American KB Swings Rx…
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CrossFit – Thu, Nov 14
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Deadlift Increase 5 Every Set) Metcon (6 Rounds for reps) 12 Min E2MOM 250 m Row Max Burpee Box Jumps Rx Box 24/20 Rx+ Box 30/24