Month: March 2021
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WOD April 7, 2016 (Thursday)
Read More: WOD April 7, 2016 (Thursday)Skill: rope climb practice WOD: NFT10 power cleans 200m run8 power cleans 400m run6 power cleans 600m run4 power cleans 800m run2 power cleans 1000m run
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Gymnastics April 6, 2016 (Wednesday)
Read More: Gymnastics April 6, 2016 (Wednesday)Kids aren’t the only ones who get play time! The gymnastics class starts with fundamental skills and progress to the more challenging WOD related movements.
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WOD April 6, 2016 (Wednesday)
Read More: WOD April 6, 2016 (Wednesday)OH squat 5×5 Three- 8 min. AMRAP A). 10 HSPU or 3 wall walks10 goblet squats 35/53 Rest 2 min. B). 50 double unders or 100 singles 10 chest to bar pull-ups or 20 pull-ups Rest 2 min. C). 5 muscle ups or 10 toes to bar20 ab mat sit ups
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Fitness Wave April 7, 2016 (Thursday)
Read More: Fitness Wave April 7, 2016 (Thursday)Fitness Wave of Northern California will be coming to One World on April 7th, 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 body…
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WOD April 5, 2016 (Tuesday)
Read More: WOD April 5, 2016 (Tuesday)Skill work: dips Strength: Dead lifts 5×5 Bench: 5 rep max WOD: 10 min EMOMmin. 1- 25 Russian KB swingsmin. 2- 10 pull ups
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WOD April 4, 2016 (Monday)
Read More: WOD April 4, 2016 (Monday)Skill work: strict pull ups Strength: 5×5 back squatWOD: Nancy5RFT 400m run15 OH Squats
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WOD April 1, 2016 (Friday)
Read More: WOD April 1, 2016 (Friday)Strength:Back Squat10-10-10-10-10 MetCon:5REFT:10 C2B20 WB (20/14)30 Push-Ups
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WOD March 31, 2016 (Thursday)
Read More: WOD March 31, 2016 (Thursday)A) 4RNT:200m Run20 Alt. Sledge Hammer Swings B) 4RNT:200m Run100m Sled Spring (40/20) C) 50 Back (Not Hip) Extensions on the GHD
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WOD March 30, 2016 (Wednesday)
Read More: WOD March 30, 2016 (Wednesday)CrossFit Total IIMax CleanMax Bench PressMax OHS
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WOD March 29, 2016 (Tuesday)
Read More: WOD March 29, 2016 (Tuesday)MetCon:3RFT75 Squats75 DU25 Box Jumps (24/20)25 DB Snatch (choose weight)*25 min cap
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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