Month: August 2024
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WOD September 18, 2019 (Wednesday)
Read More: WOD September 18, 2019 (Wednesday)Back Squat (12 Min to establish 5RM Build to a 5RM) WOD: For Time 40 DBx2 Thrusters 35/50 30 DBx2 FR Lunges 20 Strict HSPU 10 Ring Muscle Ups
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WOD September 17, 2019 (Tuesday)
Read More: WOD September 17, 2019 (Tuesday)5xE5MOM 5 Ring Dips *Work on kipping Clean (12 Min to establish 5RM Work up to a heavy 5 rep) WOD: 12 Minutes 21-18-15-12-9-6-3 Bar Facing Burpees Deadlift 125/185 With the remaining time 5 Min to build to 1RM Clean
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WOD September 16, 2019 (Monday)
Read More: WOD September 16, 2019 (Monday)Endurance: (4 Rounds for reps) Run 400, Rest :30 Run 300, Rest :30 Run 200, Rest :30 Run 100 Front Squat (12 Min to establish 3RM Build to 3RM) WOD: 3 Rounds for Time 15 DBx2 Front Squat 35/50 15 C2B Pull Ups 30 DU
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One World Annual Picnic September 14, 2019 (Saturday)
Read More: One World Annual Picnic September 14, 2019 (Saturday)The grill is hot and the drinks are cool Come join family and friends for a fun barbecue! Join us for our: One World Summer BBQ Date/Time: Saturday, September 14, 2019 12:00pm to 6:00pm Place: Veterans Park 4525 Dyer St Union City, CA 94587 Remember sharing is caring. So, don’t forget to bring a dish…
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WOD September 13, 2019 (Friday)
Read More: WOD September 13, 2019 (Friday)Warm-up: Tabata Row or Bike Weightlifting: Back Squat (6×5) 6xE2MOM 6 x 5 WK1 10RM + 10-15lbs WOD: For Time 21 Deadlifts 125/185 21 HSPU 15 Deadlifts 155/225 15 HSPU 9 Deadlifts 185/275 9 HSPU Rx+ For Time 21 Deadlifts 155/225 21 HSPU 15 Deadlifts 185/275 15 HSPU 9 Deadlifts 205/315 9 HSPU
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WOD September 12, 2019 (Thursday)
Read More: WOD September 12, 2019 (Thursday)Gymnastics: Strict HSPU 5 minutes to establish max set strict HSPU Rest 1 min then… 5xE5MOM 50% of Strict HSPU Weightlifting: Power Clean (5RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 5 RFT 50 double unders 15 Thrusters 65/95
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9-11 Memorial 2019
Read More: 9-11 Memorial 20199-11-2001 We Will Not Forget We will not Forget the 2,977 people killed in the terror attacks of September 11, 2001 at the World Trade Center site, near Shanksville, Pa., and at the Pentagon, as well as the six people killed in the World Trade Center bombing in February 1993. Hug a friend, a family…
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WOD September 11, 2019 (Wednesday)
Read More: WOD September 11, 2019 (Wednesday)WOD: 9/11 Tribute WOD 2001M Row or 2001M Run (1.25 Miles) 11 Box Jumps 24/30 11 Thrusters 75/110 11 Burpee C2B 11 Power Cleans 120/170 11 HSPU 11 KBS 3552 11 T2B 11 Deadlifts 120/170 11 S2OH 75/110 2001M Row or 2001M Run (1.25 Miles)
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WOD September 10, 2019 (Tuesday)
Read More: WOD September 10, 2019 (Tuesday)Strength: 5xEMOM 5-7 Strict Pull Ups with 3 sec Negative Weightlifting: Power Snatch (5 RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 16xEMOM Min 1: 6 Lateral DB Burpees + 6 Alt DB Snatches Min 2: 6 DB Facing Burpees + 6 Alt DB Hang…
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WOD September 9, 2019 (Monday)
Read More: WOD September 9, 2019 (Monday)Week 4 of 7 Warm-up: Alt Tabata Hollow Rock Superman Raises Weightlifting: Deadlift (6×3) 6xE2MOM 6×3 5 RM from WK1 + 10-15 lbs WOD: 18 Min AMRAP 500M Row 200 Ft DBx1 OH Walking Lunge 35/50 20 Pull Ups Rx+ 18 Min AMRAP 500M Row 200 Ft DBx1 OH Walking Lunge 35/50 20 C2B
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CrossFit – Fri, Sep 27
Announcements NO CLASS SATURDAY, 9/28 – Wonka Games Youth Competition Please join us this Saturday to support our youth competition from 9am-2pm. We will have food and vendors present. Root on the kids competitors for a fun filled event with great food. CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press…
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CrossFit – Thu, Sep 26
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % Increase Weight by 5 every set) Front Squat Metcon (Time) 4 Rounds For Time 5 Power Clean 10 Cal Row 5 Thrusters 10 Bar Facing Burpees Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Sep 25
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…
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