Month: July 2024
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WOD April 27, 2017 (Thursday)
Read More: WOD April 27, 2017 (Thursday)STRENGTH: Snatch: E3MOM 12 minutes of 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats starting at 65% of 1RM Snatch WOD: AMRAP: 20 minutes 10 Pull ups 20 Push ups 30 Air Squats 400 Meter run Rx+: Weighted vest 20/14 LBS
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WOD April 26, 2017 (Wednesday)
Read More: WOD April 26, 2017 (Wednesday)STRENGTH: Deadlift: E3MOM 15 minutes starting at 90%, increase weight each set WOD: 7 Rounds for time: 21 Sit-ups 7 Left Arm Dumbbell Snatches 50/35lb 7 Right Arm Dumbbell Snatches 50/35lb Time Cap: 16 mins
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WOD April 25, 2017 (Tuesday)
Read More: WOD April 25, 2017 (Tuesday)STRENGTH: Shoulder Press: E3MOM for 15 minutes starting at 85-90% work up to 2RM WOD: For time: cap-15 minutes 25-20-15-10-5 Power Snatch 75/45 Rx 50-40-30-20-10 Lateral bar jumps
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One World Cardio Boxing
Read More: One World Cardio BoxingIf you’re looking to increase your strength, conditioning, body composition and overall health, look no further! The cardio boxing class at One World will be hosted at 6:30am every 1st and 3rd Saturday of the month. The classes will run approximately 45min-1hr and you’re guaranteed to leave drenched in sweat! If you own a pair…
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USAW Free Weightlifting Day April 22, 2017 (Saturday)
Read More: USAW Free Weightlifting Day April 22, 2017 (Saturday)One World Barbell Club will be participating in USAW Free Weightlifting day on April 22nd at 9AM next Saturday‼️ If you or someone you know is interested in learning the Olympic movements go ahead and sign up for an informative day of weightlifting in the LINK for free weightlifting here in Union City: https://docs.google.com/forms/d/e/1FAIpQLSe2Im1slx2xdDsamlp5VWUYYwQyBkUWNPDZ3ojZSaX_Tz0_AA/viewform?c=0&w=1&usp=send_form
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BodySpec April 23, 2017
Read More: BodySpec April 23, 2017BodySpec will be at CrossFit One World on Sunday April 23, 2017! BodySpec performs body fat and body composition testing using a truck equipped with a DXA scanner. In a fully-clothed 10 minute scan, you’ll learn more about your body than you’ve ever known. At just $45 per scan, we’re the most affordable DXA scan…
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WOD April 24, 2017 (Monday)
Read More: WOD April 24, 2017 (Monday)Front Squat: E3MOM 15 minutes starting at 90% work up to a new 1RM AMRAP: Three rounds with 1 minute at each station: Box jumps 24/20″ Row for calories Russian KB swings 24/16 kg Rope climbs: each rep counts as 5 reps Rest: 1 minute Score is total reps across all rounds
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WOD April 21, 2017 (Friday)
Read More: WOD April 21, 2017 (Friday)Weightlifting Back Squat (E3MOM 12 Mins 2 Back Squats at 90% ) 4×2 @ 90% Metcon: “DG” (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters (35/25) 12 Dumbbell Walking Lunges (35/25) In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012 U.S. Air…
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WOD April 20, 2017 (Thursday)
Read More: WOD April 20, 2017 (Thursday)Skill Work Muscle-ups (EMOM 6 mins 3 Ring Muscle ups or 5 Bar Muscle Ups) Work on getting you kip more efficient for ring muscle-ups! Weightlifting Clean and Jerk Metcon (For Time) EMOM: 5 burpee pull ups until you finish the 120! 100 medicine ball cleans 20/14 lbs START THE WORKOUT WITH THE 5 burpee…
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WOD April 19, 2017 (Wednesday)
Read More: WOD April 19, 2017 (Wednesday)Skill Work Tabata Kettle Bell Single Arm over Head hold 24/16 KG (alternate arms) Weightlifting Deadlift (E3MOM 12 Mins 2 Deadlifts at 90% of 1 RM ) 4X2 @ 90% Metcon (AMRAP – Rounds and Reps) in 15 Minutes of: 3 Dumb Bell push press 50/35 6 Burpee Dumbell Deadlift 50/35 9 Box Jumps 12…
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CrossFit – Wed, Oct 9
CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 60% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (Time) 4 Rounds for Time 20 Wallballs 20 Ab-mat Sit up 10 Man-Makers 200 M Run Rx DB 35/15 RX+…
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CrossFit – Tue, Oct 8
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 55 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Tax Day (AMRAP – Rounds and Reps) 15 Min AMRAP 15 American Kettlebell Swings 12 Front Squats 9 Calorie Row RX KB 53/35…
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CrossFit – Mon, Oct 7
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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