Month: September 2020

  • WOD August 15, 2018 (Wednesday)

    Skill Work: Hand Stand Push Ups EMOM for 6 Minutes of Handstand Pushups. Kipping is ok but work on your strict Handstand Pushups! Weightlifting: Press Complex 5 x 3+3 @ 65-75% WOD: 7 Minute AMRAP 7 Deadlift 155/205, 175/245 7 Hand Stand Push Ups or Strict Hand Stand Push Ups 7 Lateral Burpees

    Read More: WOD August 15, 2018 (Wednesday)
  • WOD August 14, 2018 (Tuesday)

    EMOM: Pull Ups Start without weight and add weight each round. 5,4,3,2,1 -OR- Start to remove weight if added. 1,2,3,4,5 Weightlifting: Back Squat 3×5 @ 65-75% WOD: For time – CAP 18 Minutes 60 cal row 50 wall balls 14/20 40 Toes to Bar 30 G2OH 55/75 20 Pull Ups

    Read More: WOD August 14, 2018 (Tuesday)
  • WOD August 13, 2018 (Monday)

    Warm-up: Snatch technique Weightlifting: Snatch 7 x 1 high pull +1 hang @ 60-70% WOD: 3 Rounds for Time 10 Alt DB Squat Cleans 35/50, 45/70 2 Rope Climbs Then 3 Rounds for Time 10 Dumbbell Front Lunges 10 Dumbbell Snatch to Overhead

    Read More: WOD August 13, 2018 (Monday)
  • WOD August 11, 2018 (Saturday)

    Hero WOD: Sanman 8 Rounds for Time 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter Run In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling,…

    Read More: WOD August 11, 2018 (Saturday)
  • Body Spec August 11, 2018 (Saturday)

    Hey Everyone, Here’s a link if you’d like to sign up for the next DexaScan: https://www.bodyspec.com/scan-me/CrossFit_One_World/2018-08-11 Saturday, August 11 at 8:30 AM – 3:30 PM Crossfit One World & Self Defense – Krav Maga, Bootcamp, Gymnastics & Yoga 33415 Western Ave, Union City, California 94587   -Jen Thayer

    Read More: Body Spec August 11, 2018 (Saturday)
  • WOD August 10, 2018 (Friday)

    Gymnastics: Toes to Bar + Chest to Bar + Bar Muscle Up Complex EMOM 6 minutes to complete two of the following Complex: 1 toes to bar 1 chest to bar 1 bar muscle up all in succession without coming off the bar! Weightlifting: Squat Snatch EMOM for 10 Minutes of 1 Squat snatch with…

    Read More: WOD August 10, 2018 (Friday)
  • WOD August 9, 2018 (Thursday)

    Skill Work: Tabata Handstand Push Ups RX+: Tabata Strict Handstand Push Ups Weightlifting: Push Press ( E2MOM 12 mins 5 pp at 75% ) AMRAP in 12 Minutes 3 Push-up 6 Goblet Hold Box Step Ups 32/34 kg 9 Russian KB swings 32/24 kg

    Read More: WOD August 9, 2018 (Thursday)
  • WOD August 8, 2018 (Wednesday)

    Capacity: Max Effort 500m Row for Time Weightlifting: Paused Front Squat E2MOM 12 mins 5 Paused (2 seconds) Front Squat @ 70-75% WOD: For Time – CAP 20 minutes 15-12-9-6-3 * Thruster 155/105 lb *200M Run after every round Heavy thrusters are on the menu today! Each round doesn’t need to be unbroken but we’re…

    Read More: WOD August 8, 2018 (Wednesday)
  • WOD August 7, 2018 (Tuesday)

    Skill Work: Push-ups Tabata Push Ups, score is lowest round Weightlifting: Bench Press E2MOM 12 mins 6 BP at 65% of your best WOD: AMRAP in 7 Minutes 50 Alternating dumbbell clean & jerks 50/35 lb 100 Double Unders Today’s workout is a short time priority couplet where each round has a high number of…

    Read More: WOD August 7, 2018 (Tuesday)
  • WOD August 6, 2018 (Monday)

    Skill Work: Chest-To-Bar Pull-ups (Tabata Chest to bar pull ups) Weightlifting: Power Clean E2MOM 14 mins 4 PC @75% alternate with 1-2 rope climbs WOD: AMRAP in 15 Minutes 5 Deadlift 275/185 lb 10 Lateral burpees over the bar 15 Sit-up This is a slightly heavier barbell load than what you might see in a…

    Read More: WOD August 6, 2018 (Monday)

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