Month: January 2018
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WOD October 27, 2017 (Friday)
Read More: WOD October 27, 2017 (Friday)Skill Work: Weighted Pull-ups EMOM 6 minutes 5 weighted pull ups Weightlifting: Back Rack Lunge E2MOM 8 mins 8 Back Rack Lunges (4 each leg) at 50% of 1 rm back squat WOD: For time: 21 Thrusters 75/45 5 Rope Climbs 15 Thrusters 75/45 3 Rope Climbs 9 Thrusters 75/45 1 Rope Climb Rx+ LEGLESS…
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WOD October 26, 2017 (Thursday)
Read More: WOD October 26, 2017 (Thursday)Skill Work: Tabata Handstand hold/walk -either free standing or against the wall Weightlifting: Squat Clean Thruster EMOM 10 minutes 1 SC thruster starting at 75% of 1rm cnj -work to heavy single WOD: 5k Run (Time) Max Effort 5k Run
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Congratulations to Josh and Mike
Read More: Congratulations to Josh and MikeCongratulations to our One World Barbell Club Athletes Josh and Michael who competed at Max’s Open on Saturday, October 21, 2017. Josh took 1st Place in the Men’s 69kg weight class and qualified for the American Open! Michael went 6 for 6 and PR’d in both Snatch and Clean and Jerk which is something very…
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WOD October 25, 2017 (Wednesday)
Read More: WOD October 25, 2017 (Wednesday)Gymnastics: T2B + C2B + BMU Complex EMOM 6 Minutes 2 sets of 1 Toes to Bar + 1 Chest to Bar + 1 BMU without coming off the bar! Weightlifting: Romanian Deadlift & Rope Climbs E2MOM 10 Minutes Odd Minute: 5 Romanian Deadlifts at 75% of 1 RM Deadlift Even Minute: 1 rope climb…
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WOD October 24, 2017 (Tuesday)
Read More: WOD October 24, 2017 (Tuesday)Skill Work: EMOM 6 Minutes 5 Seated box jumps Weightlifting: Snatch Grip Push Press E2MOM 10 minutess 2 Snatch Grip PP at 90% of snatch We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the…
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WOD October 23, 2017 (Monday)
Read More: WOD October 23, 2017 (Monday)Skill Work: EMOM 6 Minutes 30 Double Unders 5 Ring Dips Weightlifting: Back Squat E2MOM 10 Minutes 2 Back Squats at 85% of 1rm WOD: 5 Rounds of 3 Minutes on 1 minute off 3 Hang Power Cleans 185/135 lb 6 One arm dumbbell shoulder to overhead 50/35 lb 9 Lateral Burpee over bar Today’s…
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WOD October 20, 2017 (Friday)
Read More: WOD October 20, 2017 (Friday)Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Back Rack Lunge E2MOM 10 mins 8 Back Rack Lunges (4 each leg) WOD: Karen For Time: 150 Wall-Ball Shots, 20# / 14#
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WOD October 19, 2017 (Thursday)
Read More: WOD October 19, 2017 (Thursday)Skill Work: Overhead Walk EMOM 6 mins 1 overhead walk with barbell in clean grip – 135/95 Weightlifting: Power Snatch EMOM 10 mins 2 Power Snatches starting at 75% WOD: For time: CAP- 22 MINUTES 800 Meter Run, 50 sit ups 600 Meter Run, 40 push ups 400 Meter Run, 30 Burpee Pull ups Ending…
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WOD October 18, 2017 (Wednesday)
Read More: WOD October 18, 2017 (Wednesday)Skill Work: Ring Dips EMOM 6 mins straight set of ring dips or assisted ring dips. Do a straight set that you can maintain at 6 rounds Weightlifting: Romanian Deadlift and Rope Climbs E2MOM 14 Mins 4 Romanian Deadlifts at 65% of 1 RM On Alternate Minute do 1 rope climb WOD: (AMRAP –…
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Crossfit One World’s 880 Cup Benefit
Read More: Crossfit One World’s 880 Cup BenefitRight now as you probably know many people have been suffering loss due to the current fires that are wrecking havoc in Northern California. Many of those individuals, may have been close family members, or you may have been affected yourself. It’s hard to think that in an instant everything can be taken away from…
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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…
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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