Month: August 2024
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WOD February 12, 2019 (Tuesday)
Read More: WOD February 12, 2019 (Tuesday)Skill Work: Alternating Tabata Superman Hold V-Ups Weightlifting: Back Squat (5×5 @ 70%) 5 x Every :90 5 Back Squats @70% WOD: For Time 800M Run 20 T2B 400M Run 20 Pull Ups 800M Run Scaled 600M Run 10 T2B 400M Run 10 Pull Ups 600M Run
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WOD February 11, 2019 (Monday)
Read More: WOD February 11, 2019 (Monday)Skill Work: 10 min to review KBx2 Thruster Weightlifting: Clean and Jerk (5 x 2 Clean + 2 Jerk @ 60%+) 5 x E2MOM 2 Clean + 2 Jerk Start at 60% and add weight each round WOD: 12 Minute AMRAP 35 Cal row 25 Wall Ball 14/20 15 KBx2 Thruster 30/50
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Battle for BAE
Read More: Battle for BAEHey One World Family! Team Love N’ Rhabdo❤ Andres Guzman and Kelsey Rodriguez will be competing this Saturday at CrossFit Burlingame in the BATTLE FOR BAE. The Competition starts at 9am. Heat times will be posted later. Please come out and join us in cheering on our OW athletes!
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WOD February 8, 2019 (Friday)
Read More: WOD February 8, 2019 (Friday)WOD: CrossFit Games Open 14.5 and 16.5 (For Time) 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3…
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WOD February 7, 2019 (Thursday)
Read More: WOD February 7, 2019 (Thursday)Weightlifting: Front Squat (5×5 @ 70%) Every :90 5×5 @ 70% WOD: 10 Minute AMRAP 9 American KBS 35/50 12 Sumo Deadlift High Pull w/ KB 15 Goblet Squat Rx+ 10 Min AMRAP 9 American KBS 50/70 12 Sumo Deadlift High Pull 15 Goblet Squat
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WOD February 6, 2019 (Wednesday)
Read More: WOD February 6, 2019 (Wednesday)Skill Work: Alternating Tabata Hollow Rocks V-Ups Weightlifting: Clean and Jerk (5 x 1 Power Clean + Clean + 1 Jerk @ 75%+) 5 x E2MOM 5 x 1 Power Clean + Clean + 1 Jerk Start at 75% and add weight as needed WOD: 12 Minute AMRAP 10 Push Press 95/135 10 Power Cleans…
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WOD February 5, 2019 (Tuesday)
Read More: WOD February 5, 2019 (Tuesday)Skill Work: 10 min to review devil’s press movement and get comfortable using in WOD. Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 75%+) 5 x E2MOM 2 Snatch + 2 OHS Start at 75% and add weight each round WOD: 3 RFT 10 Devils Press 35/50 10 Weighted* Box Step Ups 20/24…
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WOD February 4, 2019 (Monday)
Read More: WOD February 4, 2019 (Monday)Weightlifting: Bench Press (10-7-4-1) Use new 1RM to calculate % 10-50% 7-60% 4-70% 1-80% WOD: 4xE4MOM Minute 1: 10 Pull Ups Minute 2: 5 Deadlifts @ 65% (add weight each round) Minute 3: 8/10 Cal Row Minute 4: Rest Rx+ 4xE4MOM Minute 1: 5-7 Bar Muscle Ups Minute 2: 5 Deadlifts @ 65% (add weight…
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WOD February 1, 2019 (Friday)
Read More: WOD February 1, 2019 (Friday)WOD: CrossFit Games Open 14.4 (Cap 14 Minutes) 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups
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WOD January 31, 2019 (Thursday)
Read More: WOD January 31, 2019 (Thursday)Weightlifting: Clean and Jerk (5 x 1 P Clean + 1 Clean + 1 Jerk @ 70%+) 5x E2MOM 1 P Clean + 1 Clean + 1 Jerk Start at 70% and work your way up WOD: 12 MIN AMRAP 3,6,9,12…. S2OH 95/135 Lateral Burpee Box Jump Overs Rx+ 12 MIN AMRAP 3,6,9,12…. S2OH 105/135…
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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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CrossFit – Tue, Sep 24
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 40 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 DB Snatch 20 Single Arm Overhead Lunges (10 Left /10…
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CrossFit – Mon, Sep 23
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Maverick (Time) For Time: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 100 m Run at…
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