Month: July 2024
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WOD October 6, 2016 (Thursday)
Read More: WOD October 6, 2016 (Thursday)EMOM 10 mins 5 Wall Balls + Straight set of toes to bar that is sustainable (same minute) EMOM 8 Mins 3 Snatch Grip Deadlifts + 5 lateral burpee over bar 3 Rounds for time: 400 m run 21 pull ups 12 Overhead Squats Rx : 95/65 Rx+: 115/85
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WOD October 5, 2016 (Wednesday)
Read More: WOD October 5, 2016 (Wednesday)Tabata Hollow Rock & Superman holds EMOM 12 Mins 1 Squat Clean plus 2 Front Squats For Time: 21-15-9 Deadlift 225/155 Box Jumps 24/20″
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WOD October 4, 2016 (Tuesday)
Read More: WOD October 4, 2016 (Tuesday)EMOM 10 Mins Max Set HSPU, accumulate 30 seconds L sit hold on bar or parallette Power Clean 1-1-1-1-1 For time: 10-16-22 Power Clean 115/85 American Kettle Bell Swings 32/24 kg
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WOD October 3, 2016 (Monday)
Read More: WOD October 3, 2016 (Monday)EMOM 10 mins 3 Strict Pull Ups Back Squat 2-2-2-2-2 AMRAP 10 mins 20-40-60-80… Double Unders 10-20-30-40… Jumping Lunge Steps
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Team Braids Bows and Barbells Rocked It!
Read More: Team Braids Bows and Barbells Rocked It!One World Team Braids Bows and Barbells represented in the Caffeine & Kilos Invitational September 3, 2016! Amelia, Annalisse and Brooke rocked the competition under the guidance of their coaches coaches Kris Raz & Leonardo S. Ramirez! Beautiful Songbird Ria captured all the exciting and nail biting moments…check it out all of the action on…
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Fitness Wave September 30, 2016
Read More: Fitness Wave September 30, 2016Fitness Wave is back! Get dunked and measure your body composition! Fitness Wave’s specialized program will calculate your body fat as a percentage of your total weight. Fitness Wave will be at One World Self Defense and Fitness on Sept. 30th, 2016 from 3pm-8pm. Sign Up for Fitness Wave: www.fitnesswavenorcal.com
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WOD September 30, 2016 (Friday)
Read More: WOD September 30, 2016 (Friday)EMOM 10 Mins [Odd] :30 Hollow Hold w/pvc [Even] :30 Arch Hold w/ pvc EMOM 12 Mins alternating 1 rope climb, 3 push press i.e power clean weight from the ground, Rx Plus: aim for 2 rope climbs on the minutes AMRAP 10 minutes Squat clean thrusters 95/115
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WOD September 29, 2016 (Thursday)
Read More: WOD September 29, 2016 (Thursday)Tabata front squat with bare barbell 45/35 Squat clean and jerk 1-1-1-1-1 AMRAP 15 Mins 2 ring muscle ups(sub 3 pull ups 5 push ups) 5 toes to bar( or toes to rings) 50 double unders 400 M run
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WOD September 28, 2016 (Wednesday)
Read More: WOD September 28, 2016 (Wednesday)“Tabata Strict Pull-Up with Pause at top of pull-up, 3 reps Back Squat 5-5-5-5-5 Follow this rep scheme to establish a heavy set of 5 for the day For Time: 21-18-15-12-9-6-3 Time Cap: 16 mins Power Snatch 75/55 Air Squat
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WOD September 27, 2016 (Tuesday)
Read More: WOD September 27, 2016 (Tuesday)Tabata toes to bar EMOM 12 mins 1 rope climb and 3 deadlifts at 65-75% of 1 rm DL, Rx+ aim for 2 of more rope climbs on the minute. AMRAP 8 minutes 15 box jumps 20/24 15 hang power cleans 95/135
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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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