Month: July 2024
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WOD March 26, 2020 (Thursday)
Read More: WOD March 26, 2020 (Thursday)Home Workout WOD: EMOM x 12 even min (0, 2, 4, 6, 8, 10) – 10-14 Hamstring work (hamstring curls, banded curls, glute ham raises) odd min (1, 3, 5, 7, 9, 11) – 12-15 V-Up (weighted, unweighted, tucks) WOD: 3 rounds perform as many reps as possible: 1 min – tricep push up (sub…
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WOD March 25, 2020 (Wednesday)
Read More: WOD March 25, 2020 (Wednesday)Home Workout Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 KBS 20 Glute Bridges 15 Backpack Bent Over Rows OR 16 DB/KB Bent Over Rows (8R/8L) *If you have a rig at home, substitute pull ups for Bent Over Rows *Equipment for Workout: KB, DB, milk or laundry detergent Jug, barbell
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WOD March 24, 2020 (Tuesdsay)
Read More: WOD March 24, 2020 (Tuesdsay)Home Workout WOD: 15 Min AMRAP 10 Push Ups 20 Jumping Squats 30 Atl Jumping Lunges 20 Jumping Squats 10 Push Ups 100 DU OR Scale to 1 Run Around the Block *If you’d like to spice it up a bit, complete workout with a weight vest of some sort – i.e. traditional weight vest,…
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WOD March 23, 2020 (Monday)
Read More: WOD March 23, 2020 (Monday)Home Workout 4 Rounds :30 High Knees 3 Burpees 3 Perfect Stretch (each side) 3 Inch Worms WOD: 5 RFT 10 SDHP (KB, DB, Weighted Backpack, Gallon of milk or detergent) 10 Thrusters (any of the options above, other household object, child) 10 Box Jumps (deck, step stool, bench, or stairs) WOD: Alternating Tabata V-Ups…
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WOD March 20, 2020 (Friday)
Read More: WOD March 20, 2020 (Friday)Gym Workout Warm up: 12 Min EMOM Odd: 5 Back Squat 155/225 Even: 5 Devil’s Press *If possible add 1 rep to each segment each round. i.e round 1=5 Back Squat and 5 Devil’s Press, round 2= 6 Back Squat and 5 Devil’s Press *Due to COVID-19 precautions it is ok to skip the burpee…
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WOD March 19, 2020 (Thursday)
Read More: WOD March 19, 2020 (Thursday)Gym Workout Warm Up: 5 x 500M Row Rest 1 min after each row WOD: 2 RFT 40 Alt DB Snatch 35/50 30 C2B 20 Burpees 10 HSPU *If you wish to complete the workout with burpees we suggest bringing a towel or yoga mat to place on the ground. This is due to precautions…
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WOD March 18, 2020 (Wednesday)
Read More: WOD March 18, 2020 (Wednesday)12 Min EMOM Odd: 20 DU/20 Single Unders Even: 2 Clean starting at 60% *Add weight each round *Score is heaviest round WOD: 15 Min AMRAP 22-20-18-16-14-12-10-8-6-4-2 DBx2 Push Press 35/50 Suitcase Reverse Lunge *Row 10 Cal after each round *Calories do count as reps when counting score
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WOD March 17, 2020 (Tuesday)
Read More: WOD March 17, 2020 (Tuesday)Gym Workout Warm-up: 1-Mile Run (Time) Max Effort 1-Mile Run WOD: 15 Min AMRAP 12 Deadlifts 105/155 9 Hang Power Clean 6 S2OH *1 Rope Climb after each round *This workout is DT variation: an AMRAP with a rope climb after each round. HAVE FUN! Cool Down: 800m Row (Time) Max Effort 800m Row Home…
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WE ARE PREPARED!
Read More: WE ARE PREPARED!Dear One World Family, As you may have already heard, Alameda County (our county) is one of six Bay Area counties that have issued a “shelter-in-place order”, a legal order directing residents to stay at home in an unprecedented move to prevent the spread of coronavirus COVID-19. Effective tonight at midnight, March 17, 2020 thru…
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WOD March 16, 2020 (Monday)
Read More: WOD March 16, 2020 (Monday)Gym Workout 16 Min EMOM ODD: 5 T2B Even: 10 Hang Power Snatch 65/95 *If possible add 1 rep to each segment each round. i.e round 1=5 T2B and 10 Hang Power Snatch, round 2= 6 T2B and 11 Hang Power Snatch WOD: 5 RFT 16 WB 14/20 12 Burpee Box Jump Overs 8 WB…
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CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
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CrossFit – Fri, Oct 11
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Chaos (AMRAP – Reps) 3 Set of 4 Min AMRAP (16 Minutes Total, including rest) We have 12 minutes of…
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CrossFit – Thu, Oct 10
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 10 Chest to Bar 15 Lateral Burpees Rx Bar 115/85 Rx+…
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