Month: July 2024
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WOD October 28, 2016 (Friday)
Read More: WOD October 28, 2016 (Friday)Tabata Overhead Walking Lunge with bare barbell( Do them in place) EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat 4 Rounds with 1 minute at each station “Two arm dumbbell push press 40/25 lb Air Squat Row for calories Rest” 2 Minute rest
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WOD October 27, 2016 (Thursday)
Read More: WOD October 27, 2016 (Thursday)EMOM 10 mins sustainable set of HSPU, and other minute alternating pistols on each leg Push Press 2-2-2-2-2 AMRAP 7 Minutes Burpees to a 6 inch target
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WOD October 26, 2016 (Wednesday)
Read More: WOD October 26, 2016 (Wednesday)Tabata Medicine ball cleans, 20/14 lb Rx Over Head Squat 3-3-3-3-3 AMRAP 15 mins “200M Run 60 Seconds rest”
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WOD October 25, 2016 (Tuesday)
Read More: WOD October 25, 2016 (Tuesday)“EMOM for 10 Minutes [odd] Straight set of Ring Dips [even] Double Unders” Deadlift 4-4-4-4-4 For time, TIME CAP 18 Min. 1000 m row 30 Deadlifts 225/155 lb 50 Push ups
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OW Yoga Body Sculpt
Read More: OW Yoga Body SculptHey One Worlders! We are excited to announce OW Yoga Body Sculpt with Yogi Justin Toland! OW Yoga Body Sculpt is a group training and personalized fitness program that lasts 5 weeks. Sessions will include a focus on Yoga based stretching, body weight movements, interval training and cardiovascular endurance (i.e. short distance running, jump…
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WOD October 24, 2016 (Monday)
Read More: WOD October 24, 2016 (Monday)Tabata Russian twists EMOM 12 MINS 2 Back Squats at around 80% of your 1 RM AMRAP 7 Mins 3-6-9-12-15…. Clean and Jerk 135/95 Toes to bar
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Olympic Weightlifting Program
Read More: Olympic Weightlifting ProgramOlympic Weight Lifting starting October 23, 2016. Olympic lifting is one of the foundational movements in Crossfit, and we will be offering two classes per week to fine tune your technique in both the snatch and clean and jerk. This will be a one-hour session where we will focus on either just the snatch or…
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Goblin n Ghouls 2016
Read More: Goblin n Ghouls 2016Hey One Worlders, our friends at Crossfit San Leandro is hosting the Goblin n Ghouls throwdown on October 22, 2016. Goblin n Ghouls is coming up on Oct 22nd. Teams of 3 and they must consist of 2 women and 1 man. If your interested at don’t have a team yet, please email info@crossfitsl.net we…
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WOD October 21, 2016 (Friday)
Read More: WOD October 21, 2016 (Friday)Tabata Overhead Walking Lunge with bare barbell Bench Press 5-5-5-5-5 5 rounds: 3 Minute AMRAP 10 Box jumps 20/24″ 8 dumbbell snatch 35/50 6 Goblet squats 35/50 1 Minute rest
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Congratulations to Allen John!
Read More: Congratulations to Allen John!Big congratulations to Allen for his 5th Place finish in the men’s rx division at Battle on Sunset 3 in Antioch! You make us proud Allen!
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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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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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