Month: August 2017
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WOD August 2, 2017 (Wednesday)
Read More: WOD August 2, 2017 (Wednesday)Skill Work: Muscle-ups EMOM 6 minutes 1 Ring Muscle Up + 3 Ring Dips Weightlifting: Deadlifts & Rope Climbs EMOM 14 minutes -alternating deadlifts and rope climbs ODD Minute: 5 Deadlifts @ 65% of 1rm Even Minute: 1 Rope Climb WOD: 4 Rounds for Time: 15 Wall Balls 20/14lbs, 10/9 ft target 12 Toes to…
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WOD August 1, 2017 (Tuesday)
Read More: WOD August 1, 2017 (Tuesday)Skill Work: Weighted Pull-ups EMOM 6 minutes, 2 weighted pull ups @ 80% of 1RM Weightlifting: Strict Press EMOM 12 minutes, 5 strict press @ 65% of 1RM WOD: AMRAP 7 minutes 50 Double Unders 10 Over Head squats 95/65, RX+ 135/95
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WOD July 31, 2017 (Monday)
Read More: WOD July 31, 2017 (Monday)Skill Work: Handstand Push-Ups EMOM 6 minutes straight set handstand push ups Weightlifting: Front Squat E2MOM 10 minutes 5 front squat @ 70% of 1RM FS WOD: 21-15-9 *Cap 16 minutes* Pull Ups Air Squats Ring Dips Burpees *Sub Push ups for Ring Dips
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WOD July 28, 2017 (Friday)
Read More: WOD July 28, 2017 (Friday)MOBILITY: Spend 6 minutes foam rolling, lacrosse ball, and doing your own banded mobility work WEIGHTLIFTING: Back Squat E3MOM 15 minutes 5 Back Squat -establish new 5 rep max back squat WOD: Annie: 50-40-30-20-10 Double-unders ABMAT Sit-ups
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WOD July 27, 2017 (Thursday)
Read More: WOD July 27, 2017 (Thursday)GYMNASTICS: Bar Muscle-ups EMOM 6 minutes 3-4 continuous BMU WEIGHTLIFTING: Squat Clean Thruster (Clusters) EMOM 10 minutes 1 thruster plus 2 front squats, work at 70-80% of best 1 RM thruster WOD: For Time: *Cap 20 minutes* 800 Meter Farmers Carry** RX: M- 32kg, F-24kg each hand *Every time you drop the kettle bell do…
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WOD July 26, 2017 (Wednesday)
Read More: WOD July 26, 2017 (Wednesday)SKILL WORK: Box Jump Max Height Box Jump WEIGHTLIFTING: Snatch Grip Deadlift E3MOM 12 minutes 3 SGDL start at 95% of best SGDL, go for new 3RM WOD: AMRAP 14 minutes 5 Shoulder to Overhead 155/105, RX+: 185/135 15 Push Ups 400 Meter run *Barbell starts from the floor*
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WOD July 25, 2017 (Tuesday)
Read More: WOD July 25, 2017 (Tuesday)Skill Work: Weighted Pull-Ups EMOM 6 minutes, 4 weighted pull ups Weightlifting: Bench Press E3MOM 12 minutes, 3 Bench Press start @ 85% 1RM -go for new 3RM! WOD: 3 Rounds with 1 minute at each station: 1 Minute Calorie Row 1 Minute Box Step Ups 24/16kg KB Goblet Style Hold 1 Minute Toes to…
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WOD July 24, 2017 (Monday)
Read More: WOD July 24, 2017 (Monday)Skill Work: Plate Pinch Walks Tabata: Plate Pinch walks across gym floor 25/15 on each hand Weightlifting: Overhead Squats E3MOM 12 minutes 3 OHS at 85% of 1rm OHS -go for new 3RM WOD: AMRAP 12 minutes of 3, 6, 9, 12…. Power Snatch 95/65 Burpee Pull Ups Lateral Bar Hops
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Come show your support! Triples Series July 22, 2017 (Saturday)
Read More: Come show your support! Triples Series July 22, 2017 (Saturday)This weekend we have 7 teams competing at the Battle On The Bay Triples Series at Alameda Crossfit. If you haven’t signed up to compete grab your One World gear and come out and show some support. We have male and female teams competing in the RX and Scaled Divisions. Competition starts at 8:00am!
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Firearms Training Courses
Read More: Firearms Training CoursesKrav Maga Coach Rick and the Black Knight Training Group will be holding several Firearms Training Courses for anyone interested in handgun safety and fundamentals. Black Knight Training Group Instructors are former military and law enforcement officers with decades of knowledge and experience in Defensive and Tactical Handgun Training. 2017 Firearms Training Courses Carbine Rifle…
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